CrossFit Open 19.1

19.1AMRAP · 15:00

15-minute AMRAP of:
19 wall-ball shots
19-calorie row

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 20 lb ball to 10-ft target

Women: 14 lb ball to 9-ft target

Men: 14 lb ball to 10-ft target

Women: 10 lb ball to 9-ft target

Squat depth below parallel, ball hits target at or above height. Row display must read 19 calories before unclipping.

Before: 4 sets × 8 Front Squats at 70% 1RM. Rest 2 min.

Pacing: Drive hard with legs on wall balls. High leg drive power on row.

After: 3 sets × 12 Bulgarian Split Squats.

Nutrition: Surplus (+400 kcal).

Before: Squat prep, row sprints, breathing warmup.

Pacing: Hold 1100-1300 cal/hr pace on row. Unbroken 19 wall balls every round.

After: Foam roll quads and thoracic spine.

Nutrition: Maintenance calories.

Before: Dynamic mobility + light spin.

Pacing: Break wall balls 10+9 if needed to prevent leg fatigue burn.

After: 10 min easy walk.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.