The RX - Thursday, June 27th, 2024

The RX

We make posts every so often about the RX. Partly to explain it, partly to remind everyone it’s more than just the weight or skill, and partly to remind you that it’s not the holy grail.

The RX is the prescription of the workout for the day on the board. The workout is written with a desired stimulus which is what the RX is based off. But the RX is more than just the set skill or the set weight on the board. The most important part of the RX is the movement standard.

To say you RX’d a workout, means that you did every single rep of the workout, and that you did every single rep of the workout to the movement standard. If it’s Karen for example, that means you did every single rep of the 150 wall balls, squatting below parallel, and hitting the 10 foot (for men) or 9 foot (for women) target with the 20 lb ball for men and the 14 lb ball for women. If you missed the wall, missed the target, or didn’t squat below parallel on any of the reps, and you didn’t no rep yourself and redo it, then it’s not an RX workout. And that’s okay! But you just can’t claim it as RX.

We’ll get more into the in’s and out’s of what it matters on another post. But this is just your friendly reminder and explanation, that we care more about you moving well, then the skill or the weight.

Always remember MECHANICS - CONSISTENCY - INTENSITY

MECHANICS = Moving well through the full range of motion of the movement
CONSISTENCY = Moving well through the full range of motion of the movement consistently .
INTENSITY = Moving well through the full racing of motion of the movement consistently and now try and go a little faster, lift a little more weight. But the Mechanics need to still be the same of the consistency of the workout. If not, you back off the intensity.

MECHANICS - CONSISTENCY - INTENSITY matter more than the RX.

Thursday, June 27th, 2024

Focus:

Handstand Walking Progressions

KB Snatch Technique

WOD:

Helen Plus

3 Rounds for Time
400m Run
21 Double Arm KB/DB Snatch
12 C2B

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri