And just like that the CrossFit Games Open is here and the first announcement has been made. While the community seems to be stuck on how underwhelming the 3 presentations across the world were, and where in the world is The Dave Castro, one thing can be said about the workout presented, basic!
And basic isn’t a bad thing.
Basic is good, basic is inclusive, basic is CrossFit. Do the common uncommonly well, so here is a great opportunity for everyone to demonstrate the so called virtuosity that CrossFit is so proud to preach! If ever there was a workout that almost anyone (able bodied) should be able to RX, 19.1 is it!
We have a time priority workout (15 min of work) in a couplet format. A curious choice of movements to pair, but this is CrossFit and we know it likes to test us in every possible way. We have 2 movements, wall balls and rowing, that are driven primarly from constant hip flexion/extension, so while basic it is important to really master the technique.
While the community seems to be sarcastically suggesting the number 1 tip for this workout is to grow a few inches/cm (I doubt we would see Mat Fraser resort to this as an excuse!), here are a few realistic tips that may help you ace 19.1!
This workout will be primarily a rowing pacing workout with a wall ball tolerance thrown in the middle to see how well you can continue to row.
I am inversing the movements for these tips because I feel it makes more sense to talk about Rowing before Wall Balls when strategizing 19.1
Rowing will amount for more than half of your workout and so you should put a lot of emphasis here. Not only in pacing, but also technique.
While likely everyone has tables out for how to pace for this workout, I believe more so than the pace, the technique will be crucial. Can you row with the most efficient technique and still achieve the calories? Absolutely! And this will ensure that all or most of the energy expended on the ergometer was turned into calories rather than wasted, meaning you will be able to use it for the wall balls coming right after.
I conferred with Rowing expert Sandro Silva (Instagram @erg.on) about how to best address the rowing portion of this workout and these are the tips:
The wall balls are here to further insult your cardiovascular system and test how efficiently you can row while having fatigued legs and lungs. It´s really as if this workout is a rowing test with wall balls added as a twist.
I am pretty much going to repeat myself here, but ultimately it is the take home message. PLAN for you level of fitness (you have been training all year, you know what you are capable of!) and EXECUTE with the best technique possible. If you attack this workout intelligently not even your height (if you believe you lack in height) will hold you back!