19.1 Strategy

February 22, 2019

 

 

 

CrossFitters worldwide gathered Thursday night to watch the 19.1 announcement. While some missed Dave Castro and the ESPN-quality of production from previous years, I remain optimistic about the direction that the CrossFit Games is headed. We have the opportunity to change the conversation surrounding the Open. In years past, the CrossFit community seemed to relish in the entertainment value that the Open provided, and CrossFit certainly delivered a spectacular display of fitness. I have noticed, with pleasure, that the narrative at CrossFit Fargo surrounding the open is more about each athlete and their journey. That's what this is really all about, and by removing the hype we can all focus on what actually matters most. I also see this change in the Open format and delivery as an opportunity for the community as a whole to redefine and shape the Open as a collective. 

 

CrossFit Games Open 19.1

 

Rx: 18-54

As many rounds as possible in 15 minutes:

19 Wall Ball Shots 20/14# to 10/9'

19 Calorie Row

 

Scaled: 18-54

As many rounds as possible in 15 minutes:

19 Wall Ball Shots 14/10# to 10/9'

19 Calorie Row

 

Rx: 55+

As many rounds as possible in 15 minutes:

19 Wall Ball Shots 14/10# to 10/9'

19 Calorie Row

 

Scaled: 55+

As many rounds as possible in 15 minutes:

19 Wall Ball Shots 14/10# to 8'

19 Calorie Row

 

Strategy:

This workout is definitely about pacing within the rounds and rowing efficiency. I watched the morning classes crush it, and here's what I recommend for pacing:

 

Wall Ball Shots: If you are an athlete that is comfortable with 19 unbroken WBS, go for that! If that's not you, choose sets that are manageable with just a quick rest between. Ex: 10/9 or 7/6/6 or 5/5/5/4. The more sets you do, the shorter you will want to keep your rest times. Have a plan and stick to it as long as you can!

 

Row: The rowing will be uncomfortable in this workout. Your legs, shoulders and lungs will be tired from the wall balls when you first get back on the rower. Take 2 or 3 pulls to regain composure and then build up to speed. I recommend pacing your row based off of your best 2k row splits, if you have one. If not, you can judge your pace based off of your average hard 500m pace. Use this calculator to convert your 500m pace to calories per hour.  Lastly, make sure to maintain good rowing mechanics. Relax your shoulders and neck, keep good posture by sitting nice and tall, and keep a strong rhythm. 

 

Warmup:

 

General Warmup (thank you Dr. Aaron Jones from Made to Move Chiropractic!)

5:00 Row/Bike/Jog/Ski of choice

2 sets:

6 cycles of 90/90 breathing

8 Birddogs/side

Squat Flow

5 Single Leg glute Bridges/side

5 Glute Bridges

 

Specific Warmup:

2 Rounds:

:30 Row or bike @ moderately hard pace

10 med Ball Squats

 

2 Rounds:

:20 Row or bike @ hard pace

8 Wall ball shots

 

 

 

 

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