We often get asked ‘What is RX in CrossFit?’ Another popular question is ‘How far am I off RX on for a certain movement?’ After picking up weights for a CrossFit movement CrossFitters ask ‘Would this be RX? The list of RX questions is endless.
What does RX mean in Crossfit?
RX is effectively short hand for the term ‘as prescribed’. The medical world uses a lot of Latin terms and RX is short hand of the Latin for as prescribed!
I will give a quick guide to what CrossFit HQ generally programmes as RX male and female weights by movement and rep range. Large rep range is 10 reps plus. Low rep range less than 10, all the way down to just 1 rep so don’t worry if the top values look heavy.
Deadlift RX in CrossFit
Male large rep range 100 kg small rep
Range 120-170kg
Female large rep range 70kg small rep range 80-130kg
Snatch RX
Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg
Clean and jerk RX
Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg
Bench press RX in CrossFit
Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg
Thruster RX in CrossFit
Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg
Shoulder to Over Head RX
Male large rep range 30-45kg small rep range 45-75kg
Female large rep range 15-35kg small rep range 35-55kg
Squats RX in CrossFit
Big fluctuations here read OHS being at lightest end back squat at highest front squat in the middle somewhere.
Male large rep range 35-45kg small rep range 60-100kg OHS 25-45kg / 45-75kg
Female large rep range 20-35kg small rep range 42.5-70kg OHS 15-35kg/ 35-55kg
Lunges RX in CrossFit
Male large rep range 30-45kg small rep range 45-75kg
Female large rep range 15-35kg small rep range 35-
Box Jump RX
Male large rep range 24 inch small rep range 30 inch
Female large rep range 20 inch small rep range 24 inch
Step ups generally 24 inch guys 20 inch ladies
Kettlebell work RX
Male large rep range 24kg small rep range 32kg
Female large rep range 16kg small rep range 24kg
Dumbbell Work RX in CrossFit
Whether single or double DB work RX is always 22.5kg for males and 15kg females
Wall Balls RX
RX for guys has always been a 9kg ball to a 10 foot mark ladies RX was formally 6kg to a 8 foot target however recent opens and benchmark WODs have seen this revised to a 9 foot target.
Burpees RX in CrossFit
Standard burpee is chest to floor and jump fully upright touching hands behind head at the top. Burpee over something BB DB Box means you go cheat to floor then jump over an object – you have to jump unless it states stepping is accepted as RX – you can be as low as you like over the object but need a two foot take off and landing. Burpee BJ as above you must have both feet on the box at top of movement
Hand Stand Work in CrossFit
Both sexes normally need to hit at least 5 feet sections unbroken before failing/ coming out of handstand
Hand Stand Push Up RX
2 x 15kg plates one either side of an ab mat is classed as Rx or completely flat floor no gymnastics mats etc
CV Machines RX
Rowing Guys 12-20 cals ladies 8-15 cals
Ski Guys 10-20 cals ladies 8-15 cals
AB guys 10-25 cals ladies 8-15 cals
Cals depend on time constraints and sets – meterage usually same on most benchmark and hero WODs interestingly.
If you’d like to start your journey towards a CrossFit RX please get in tocuh for a CrossFit Free Trial.
