Workout
CrossFit Open WOD 19.1
15 min AMRAP
19 Wall balls (20/14)
19 cal Row
Scaled: (Ages 16-54)Men throw 14-lb. ball to 10-ft. target, Women throw 10-lb. ball to 9-ft. target
**HERE WE GOOO!!! Nothing new here, as we’ve done plenty of wall balls and rowing, and your coaches have harped on you plenty of times re: wall ball standards – squat depth, ball to the wall. As listed for “the official standards”..
‘The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.’
Center of the ball.
Judges be watching. If you’re not sure, do it again. This is a workout where you want as few – if any – ‘no reps’ as possible. No need to add to volume to an already high volume workout.
On the erg, bump up the damper setting to 6 or higher. Efficient rowers, go 8+. Stay relaxed. I can’t stress this enough. Technique, technique, technique. Think of your deadlift technique, or the SDLHP from Wednesday.
I will do a video about rowing technique on Friday’s IG story as well as put one on the main IG page. We will get in a solid warm up of technique work. If this bores you, you probably need it. Work on smoothing out the little bumps in your form and you will have a solid row. I’m really excited for this workout.