Choosing between RX and Scaled is often the first dilemma when signing up for a competition. Go too easy with Scaled and it feels underwhelming. Aim too high with RX and you can't finish the workouts. Here's how to make the right call.
RX and Scaled: What Do They Mean?
In cross training and CrossFit® competitions, workouts are offered at different difficulty levels.
RX (short for "as prescribed") means standard movements and loads. No modifications, no shortcuts. Expect heavy weights, advanced gymnastics (muscle-ups, handstand walks), and tight time caps.
Scaled offers accessible alternatives: lighter loads, simplified movements, and more generous time caps. It's not a "watered-down" version — it's an adapted one.
Some events add a Beginners or Foundations category for first-time competitors. It's a great way to get started.
How to Assess Your Level
Key Movements
Before choosing, take an honest look at your abilities. For RX, you should generally be comfortable with:
- Strict and kipping pull-ups (not just banded)
- Toes-to-bar in unbroken sets
- Double-unders in series (30+)
- Cleans and snatches at moderate loads
- Handstand push-ups or ring dips
If more than two of these movements are a struggle, Scaled is probably the better choice. And that's perfectly fine.
Benchmark Loads
A useful indicator: compare your working weights to common RX standards.
| Movement | RX Male | RX Female | |----------|---------|-----------| | Clean & Jerk | 60-70 kg | 40-50 kg | | Deadlift | 100-110 kg | 70-80 kg | | Snatch | 50-60 kg | 35-45 kg | | Thruster | 43 kg | 30 kg |
If you can comfortably handle these loads under fatigue (not just as a 1RM), RX is worth considering. Otherwise, Scaled lets you perform and actually enjoy the experience.
Scaled Is Still Competition
There's a persistent myth that "Scaled doesn't count." That's simply wrong. Competing against others in your category is the very definition of competition. Scaled podiums are hard-fought, intensity is high, and the experience is the same.
It's better to finish first in Scaled than last in RX without completing the WODs.
The goal isn't to prove something to others. It's to have an experience that matches your current level and grow from one competition to the next.
Still Unsure? Ask Yourself These Questions
A few questions to help you decide:
- Can you finish the WODs? If RX movements would completely block you (not a single muscle-up, for instance), go Scaled.
- Will you have fun? Competition should be enjoyable. Struggling for 12 minutes on an 8-minute WOD without finishing is more frustrating than anything.
- Is this your first competition? If so, Scaled lets you discover the atmosphere without unnecessary pressure. You can prepare for your first competition in Scaled and aim for RX next season.
Choosing your category is part of the strategy. There's zero shame in going Scaled — it's often the smartest decision. You progress faster when you finish workouts and walk away motivated.
Find the right competition for your level on the MBC Arena calendar and sign up in the category that fits you best.
