Open WOD 19.1 Warm Up and Startegy | Crossfit Coolidge Corner
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OUR BLOG

Open WOD 19.1 Warm Up and Startegy

By Crossfit Coolidge Corner | In Coach's Corner | on February 22, 2019

The 2019 CrossFit Games Open is here!  Each Week I will be posting a specific warm up designed to get you ready to preform your best in the workout for that week.  I will also include some strategy as to how to attack the workout.  Check back each week.

19.1

AMRAP 15

19 Wall Ball (20/14)

19 Cal Row

Warm-Up

A) 5-7 min easy row or bike, keep heart rate low but get the muscles low and get a little sweat going.

B) Mobility

Couch Stretch – 2 min per side

OH Banded Distraction – 90 sec per side

C) General Prep

3 Rounds

10 Kb Deadlift

10 Kb Halo (5 each way)

10 Goblet Squat

10 Kb Strict Press (5 per side)

10 Kb Headcutter (https://www.youtube.com/watch?v=JU-W4lM8afE)

D) Front Squat

5-4-3-2-1 Build to 75-80% in 8 min

E) Specific Prep

3 Rounds

6 Wall Ball

6 Cal row

*Complete 3-4 times, rest 1 min between – increasing intensity each time, last round all out.  You should be breathing heavy sweating hard and have an elevated heart rate.

Rest/Recover 3-5 min and then HIT IT!!!!!!

Strategy/Tips

Unless you can do 100+ unbroken wall balls you need to have a rep scheme set from the beginning.  I suggest a 11-8 or 10-9 for higher volume wall ballers and 7-7-5 for those that have a lower capacity for wall balls.  It is also not terrible to start at 11-8 or 10-9 and then going to 7-7-5 around the halfway mark.

You need to be cognizant of your pacing on the row, this combination is every easy to spike your heart rate and send you past your red line. At the outset think about keeping a pace right around your 2K pace, possibly even a tad slower.  Around the 7-8 min mark if you are feeling good on the row and maintaining your wall ball rep scheme, pick up the row pace a little bit.  At around the 12-13 min mark it’s go time let it lose and empty the tank!!!

And remember . . .  HAVE FUN!!!

~Coach Ryan

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