CrossFit Open 19.1

Hey Team!

19.1 is a classic couplet (& a workout designed for the giants). Wall Balls & Rowing!

15min AMRAP
19 Wall Balls
19 Cal Row

Rx – 20/14# to 10/9’
Scaled 14/10# to 10/9’
Masters 55+ 20/10 to 9’

Here's the workout standards from CFHQ

Here’s what class is going to look like:

A. 10min Rowing Tech

B. 15min AMRAP
19 Wall Balls 20/14
19 Cal Row/Bike/Ski

HOW TO ATTACK  19.1

This workout is all about pacing.

Go out too fast & your row pace will suffer around 6min in & you'll find yourself breaking the wall balls up more frequently then you'd like. The first couple of rounds should feel like you are holding back a little, settle in for the middle rounds (from 5-12min) and then push through to the finish! 

There are a lot of transitions and precious time will be lost if you are not both disciplined & efficient. Mark your feet for your wall balls & do a quick low clean right into the first rep.

Keep the rower very close to your wall ball station so you can sit right down to work! Leave your straps a little loose on the rower and get the handle moving right away.

If you own lifters, wear them.

*specific tips at the bottom

WARMUP

Bike 3-5 min w/ 3-5 x 5s pick-ups
Foam roll – calves, quads, glutes & t-spine
1min banded frog
1min banded ankle distraction (with KB on knee) each side

1min banded hip distraction

Dynamic Mobility

10 Alt World’s Greatest Stretch
10 Alt Wide-feet Side to Side Lunges + 10 alt Cossack squats
10 Frog Squat
30s dynamic (aka moving) pigeon (each side)
3x5sec descent + 5sec hold goblet squat
10 Ring Rows

Specific Warmup

5 Pause Wall Balls (2s @ bottom)
45s row (med pace)

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10 Wall Balls (workout weight) FOCUS ON BREATHING
30sec row (hard)

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5-10 Wall Balls (heavy or extra high)
30s row @ workout pace

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Rest 5min before your heat

TIPS & TRICKS

WALL BALLS

• Stand at arm's length away from your target + 2" to offset the size of the target. Avoid standing too close to the target to save your neck and no-reps.
• Make a line on the floor with chalk where you’d like your feet to be before the workout starts.
• Knees out, tall chest, weight back in heels, calm deep breathing
• ‘Thumb flick’ aka follow through with your thumbs so you finish the rep with your thumbs pointing at the target. It will increase your accuracy and get you couple of extra inches for no extra work.
• If wall balls aren’t a strength for you, consider breaking the 19 into 10/9 with structured rest. (5sec or 2 big breathes for example). Be disciplined!  
• If you feel any burning/struggle/metabolic waste in the shoulders, consider dropping your arms by your sides for a quick second while the ball is in the air.
• Focus on breathing deeply & independent of your wall ball pace – use the warmup to focus on breathing.

ROW

• Start with ¼, ½, full stroke to get the flywheel going (practice your 'start' during the warmup)
• Once at your pace, focus on big powerful strokes with relaxed recovery (under 27s/m for most, even less if you're tall)
• Moderate breathing early (find a pace that you can hold for 19cals keeping you at an 85% rate of perceived effort -- approx 2K pace)
• For the last couple of calories, start thinking about the wall balls & focus on a quick transition to the ball.
• Consider keeping your straps slightly loose so you can slide your feet in and out of the rower without tightening / loosening the straps
• Damper setting guideline – big 8/9, medium 6/7, small 4/5

GO GET 'EM!