CrossFit announced the 19.1 workout simultaneously in France, the United Kingdom, and Brazil on Thursday, the 21st of February.

CrossFit Open 19.1 Workout

15-minute AMRAP (as many rounds as possible) of:

  • 19 wall ball shots
  • 19-calorie rows

Tip #1: Pace Yourself

15 minutes is a long time to alternate between pushing and pulling with your shoulders while also spending time exploding on both the rower and wall balls with your legs.

Starting and staying at a manageable pace will be important. Consider what keeps you at peak efficiency without sacrificing speed or burning out your aerobic system.

Tip #2: Constantly Evaluate

Start with a steady pace and re-evaluate at the end of each round if you feel you’ve gone fast enough. If you finish a round and think you had more in the tank, don’t commit fully to a faster pace. Add a little speed at a time. Once you get to the half-way point is when you should truly make your significant changes.

Tip #3: Use the Rule of Threes

The rule of threes says you should break your workout into thirds, by speed. The fastest segment should be your last five minutes, and the middle five minutes should be your slowest. This means you should start the first five minutes at a strong, but cautious pace. Allow your body to get into a rhythm during minutes six through ten, then hit the gas and pace yourself to exhaustion from minutes eleven through fifteen.

You can find the official CrossFit scorecard and rules on the CrossFit Open site.