It’s here! The 2019 CrossFit Open is underway, with the first workout officially a very straightforward couplet. 19.1 is…
While some of our shorter athletes might be out there shedding a few tears, fear not. Like all workouts, if you go into this with a strategic plan, you can tackle it. However, I won’t lie to you… this one is going to hurt just a little bit.
So before jumping into the workout, take some time to prepare yourself, and read through the following coaching pointers to ensure that you’re ready to take on 19.1 - Full full workout standards, visit games.crossfit.com.
The name of the game for this one is going to be pacing. While 15 minutes isn’t a lot of time across the span of your life, it can sure feel like a lot when it when it comes to the sport of CrossFit. Here are a few things to keep in mind:
Make sure that your rower is set up correctly ahead of time - it can’t hurt to practice your transition from the rower to your wall ball station. If you need to take a few seconds to breathe, don’t do it on the rower. Stand up, and head back to your wall ball station.
This isn’t a workout you should just mosey on through. These 15 minutes are going to hurt a little bit, so set your mind right and start the workout with the plan of finishing at the same or even faster pace towards the end.
A good number to keep in mind is about 85% effort as a starting point, hold that for 12 minutes, then ramp up those last 2-3 minutes for a strong finish.
It can’t hurt to try to get your rower near your wall ball target area to cut down on your transition time if gym space allows. When you are walking through your 19.1 movements, use chalk and mark on the floor where your feet should go for the wall balls. This will help you always head back to the exact same spot, and not stand too far away from the wall (or too close).
Wall Ball tips
For full 19.1 workout standards and breakdown, check out the CrossFit website.
Need to be brought up to speed on all of the changes made to the format of the 2019 CrossFit Games season? Check out this article.
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This guest post from the CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Japan with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).