Why was this program created?

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When athletes start regularly topping out the leaderboard in their box or wanting to progress in a specific element of CrossFit, they need to find additional programming.

Regular CrossFit classes work under a GPP (general physical preparedness) principle, naturally this is a good way to remain fit, strong and healthy. But there is a limit to how far this sort of programming can take you in terms of fitness. The reason is periodisation, which is in essence a productive way to allow for continued progress. This is where Rx Performance comes in, it's that bridging from classes into a external program routine and a great place to start for anyone looking to get into remote programming.

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What does the program look like?

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The program will generally be scheduled for a 3/1 & 2/1 training split on Monday, Tuesday, Wednesday, Friday and Saturday (this might change for the Open and other such events). With an optional active recovery day on Thursday (normally a low impact session or swimming). Each session will take around 60-90 minutes to complete.

Each session includes a good warm-up and will most likely include a number of elements to develop strength, including skill work and weightlifting. The session will also include a conditioning metcon and then usually conclude with some form of accessory, skill or core work.

Programming will be published on Sunday night for the first 4 days of the week (Mon, Tue, Wed & Thu) and then again on Thursday night for the remaining 2 days (Fri & Sat). Sunday is a rest day.

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What movement experience and skill level is required?

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Rx Performance is a program designed for a number of athletes, including:

 

• Those athletes just getting into competing and transitioning out of regular CF classes.

• Those athletes currently competing in local or national events as an individual or team member.

• Those athletes that just want a decent CrossFit style program that can be completed in one daily training session.

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Therefore the program consist of all the standard competition movements, including:

 

• Snatch / C&J / Deadlift / Squat / Press / Thruster

• Muscle Ups / HSPUs / Chest to Bar / Toes to Bar

• GHDs / Rope Climbs / DBall / Sled / Double Unders

 

Of course all movements can be scaled and a workout description will contain recommendations for alternative approaches to get the same or similar adaptation from specific elements.

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What's the difference between Rx Performance and Rx Complete?

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Rx Performance is intentionally designed for athletes who want to start competing. This normally results from transitioning out of regular CrossFit classes into a more robust and diverse program. Rx Complete is for athletes that are already competing at a high level and want to progress their training further. Sessions will likely be heavier, longer, and with more skill elements than that found in the Rx Performance program.

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What should I do if this program is too easy?

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If you're getting through the program and finding you need a little more. Have a look at the Rx Complete program. Alternatively, try adding just a single element to the backend of your sessions, like targeting a weakness or working on a specific skill. Lastly, you could always finish off the session by completing the daily WOD on those days you're feeling particularly energised.

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What should I do if this program is too difficult?

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If you're struggling to get through each session, maybe consider moving to a 3-day program or try reducing some of the volume by lowering reps and dropping a couple of sets during the strength elements. In addition, think about scaling the conditioning elements around the areas you are struggling with. But remember every program takes a little time at the beginning to build some resistance in the body to handle the workload. The most important thing is to stick with it and build a consistent routine.

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