The CrossFit Prescription. The Rx Button. Performing a workout as prescribed. You may have heard all these terms before, but you may not actually know what they mean. In most CrossFit WODs, there is a prescription of how the workout is to be performed or “Rx”.
Most WODs will have Rx for:
- weight – barbell movements, kettlebells, dumbbells, wallballs, etc
- height – for box jumps
- how a movement is to be performed – power cleans vs full clean, Hand Release Push-ups, Strict Pull-ups, etc
The great thing about any WOD though, it can be scaled!! If a workout calls for Rx deadlifts at 225 for 30 total reps for men & Bob’s max deadlift is 235, he probably shouldn’t perform the workout Rx. So if not performing Rx, just scale to something more appropriate.
Wodify helps all our athletes track each workout. You click the Rx button after putting in your score if you complete the workout as prescribed. If not, just make notes as to how you modified (especially if it’s a benchmark WOD or one you’ll be retesting! You know we have to track that fitness!).
Here are a few examples:
“Fran” 21-15-9 Thrusters (95/65) & Pull-ups – to perform this workout “as prescribed” or “Rx” men would complete the thrusters with 95lbs, women with 65lbs, and all pull-ups would be unassisted & full range of motion (fully extended arms below the bar & chin over top of the bar).
If you modify the thrusters to a lighter weight, perform assisted pull-ups with a box or band, or change either movements or reps, then you simply didn’t complete the workout Rx. Make notes in Wodify so you know what you modified the next time you retest.
5 Rounds for Time of 15 Box Jumps (24/20), 10 HR Push-ups, 5 Burpees – to perform this workout Rx, men would complete the box jumps on the 24in box, women on the 20in box, perform hand release push-ups (pick their palms up as their chest rests on the ground at the bottom of the push-up) and full burpees with chest and thighs touching the ground, open hips and hands overhead at the top of the burpee.
If you used a lower box, performed push-ups from you knees or on a bar/box, performed half burpees or changed the reps at all, you simply didn’t complete the workout Rx. Make notes in Wodify so you know what you modified the next time you retest.
6 rounds 2 min Row for calories, each round for reps – to perform this workout Rx, men and women would row for 2 minutes for calories.
Lots of athletes forget to click the Rx button when it’s a monostructural workout like rowing or running!
Performing a workout Rx is another great way of tracking your fitness! Like the athlete above, when you retest a workout, if you performed it Rx & got a faster time or more reps, you get a fun gold star to signify a PR!!
If you ever have any questions about the Rx button, just let one of your coaches know. We’re always willing to help!