Wednesday: To Rx, or not to Rx?

Wednesday: To Rx, or not to Rx?

Wednesday: To Rx, or not to Rx?

What does it mean to do a workout as prescribed? 

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Doing a Benchmark as Rx (aka prescribed) is a great accomplishment. But what does it mean to do a WOD as Rx? It means that all the movements are done without any scaling whatsoever. So let’s use a movement as an example. The push-up begins with the arms fully extended and athlete in the plank position. The athlete lowers down until the chest touches the ground and pushes through the palms and the arms are fully extended once again. That is considered one rep as Rx. We refer to this as the standards of the movement similar to what we do on Friday Night Lights for the CrossFit Open WODs. We want to go over the standards of the movements so everyone knows what is considered a Rep and what is considered a No Rep.
Now what is important to consider is scaling. If you are unable to perform a movement as Rx we can always scale it to your fitness level. We want to help you progress so eventually you will be able to perform the movement as Rx.
So referring back to the push up you may need to scale the movement in a couple of ways. You may do your push-ups on your knees or even scale the other way and touch your chest to an AbMat. That’s ok! This is where you are and guess what? All of us at CrossFit High Voltage were there too.
After a lot of hard work and consistency you will be able to perform these movements as Rx…Trust me time dedication consistency and hard work pay off. And when you finally are able to write “Rx” by your score in big bold letters you’ll feel that much prouder knowing that you have earned it.

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 3 Rounds

A1. 30 Second AirDyne Sprint

A2. 30 second AMRAP situps

Rest 60 seconds

A. 3 RoundsA1. 30 Second AirDyne Sprint

A2. 30 second AMRAP situps

Rest 60 seconds

B. 3 rounds 1 minute at each station.

  • Power Snatch
  • DU’s
  • Bear Crawl
  • Weighted box step-ups
  • Ball Slams
  • Rest

(Score is total reps.  Start at any station)

WOD: 3 rounds 1 minute at each station.

  • Dumbell Snatch
  • Jump Rope
  • Bear Crawl
  • Weighted box step-ups
  • Ball Slams
  • Rest

(Score is total reps.  Start at any station)