Most CrossFit gyms break their program into Rx or Scaled.
Rx is 'as prescribed' meaning the weight that the workout is 'meant' to be done at. If you're not able to do the workout 'as Rx' then you may scale some of the movements or weights.
At Raincity athletics we break our classes down into 5 levels, and 3 of those levels fall under 'Crossfit' meaning you've completed your OnRamp and you're in the regular group classes.
CrossFit Program Levels
Level 3 aka 'Scaled':
- You're new to CrossFit, in your first few months, or maybe coming back from a hiatus
- Do NOT tick the 'rx' box when logging your workout in Zenplanner and then enter any scales or modifications in the notes box (if you scaled it MORE than the L3 version)
Level 4 aka 'Rx':
- This is 'Rx' by normal standards
- You should only be doing this version if you are able to perform the full range of motion of all the movements involved otherwise you should scale back (L3) and focus on range of motion and safety
- When the WOD includes particular high skill movements (toe to bar, handstand pushups, muscle ups) we will commonly allow you to 'scale up' your L3 workout (if anything in L4 is scaled down it is no longer L4) to do the workout at L4 with modifications to the high skill movements
Level 5 aka 'Rx+' or 'Comp'
- Typically L5 will include the highest skill variations of movements (ring Muscle ups, strict handstand pushups, etc)
- In zenplanner this will still be recorded simply as 'Rx' but list L5 &/or Mods in the notes - this means if you cannot be competitive with the L4 athletes while doing the L5 mods, you probably shouldn't do L5
- Always check with a coach before attempting the L5 versions of any workouts
- Typically if you cannot L5 all parts of the workout we will not allow you to do any L5 versions
- The goal is to build balanced athletes so if you're really good at one thing (ie muscle ups) but can't handle the heavy bar leave the ego at the door and focus on your weaknesses in the WOD