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 Wall Ball (20/14)
19 Cal Row
A) 5-7 min easy row or bike, keep heart rate low but get the muscles low and get a little sweat going.
Couch Stretch – 2 min per side
OH Banded Distraction – 90 sec per side
C) General Prep
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
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!!!!!!
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!!!