The 2019 CrossFit Games Open is here, and workout 19.1 was released a few hours ago!
The workout is fairly straightforward, too. It’s a 15 Minute AMRAP or 19 Wall Ball Shots and 19 Calories on the Rower.
In my strategy video for this one I tried to keep it simple, and my three main pieces of advice are as follows:
- PACE – Keep your heart rate low and your breath as controlled as possible. Your bodies are going to want to “Fight or Flight” fast if you come sprinting out of the gates.
- Transitions – There will be a lot of up and down in this workout. For the Wall Balls, keep the ball as close to the wall as you can when you finish each set, and try your best not to let it drop to the ground if you need a break mid set. On the Rower, keep that wheel spinning at an even pace, and make the transition from sitting down on the machine to getting back up is as smooth as possible.
- Movement Efficiency – It doesn’t matter how fast or slow you’re moving, if you’re wasting a ton of energy as you do it. Finding subtle ways to row or “throw” a bit more productively could lead to conserving enough energy to give a solid push for the last few minutes. When it comes to these movements, less wasted effort equals more reps!
If you watch the video below, I’d love to know what you think in the comment!
The first week of the 2019 CrossFit Games Open is under way, and I’m excited for another year of fun with all of you!
-Tom
Smashby's Training Blog 