Workout Overview: Open 19.1
The “pen 19.1” workout is an AMRAP (As Many Rounds As Possible) lasting 15 minutes. It consists of 19 Wall-Ball Shots and 19 Calorie Row. This workout is part of the CrossFit Open and is known for its high intensity and full-body engagement. It is named after the Penobscot Bay in Maine, USA, and was first introduced in 2019 as the opening workout of the CrossFit Open.
Workout Description: Open 19.1
The “pen 19.1” workout starts with 19 Wall-Ball Shots, using a 20-pound ball for men and a 14-pound ball for women, aiming at a 10-foot and 9-foot target respectively. This is followed by 19 Calorie Row on the rowing machine. The goal is to complete as many rounds and repetitions as possible within the 15-minute time cap.
Workout Variations and Scaling Options: Open 19.1
For individuals who need to scale the workout, reducing the weight of the Wall-Ball or the height of the target can be beneficial. Additionally, decreasing the number of repetitions and adjusting the rowing intensity are common scaling options, allowing individuals to maintain proper form and intensity throughout the workout.
Tips and Strategies: Open 19.1
To perform “pen 19.1” efficiently and safely, it’s important to pace yourself from the beginning, as the workout spans over a significant duration. Breaking the Wall-Ball Shots and rowing into manageable sets, and maintaining a steady pace on the rower, can help sustain energy throughout the 15 minutes. Prior to the workout, a dynamic warm-up focusing on the lower body and shoulders can be beneficial, while a cooldown involving stretching and foam rolling is recommended post-workout.
Athlete Performance: Open 19.1
On average, intermediate athletes complete around 5-7 rounds of “pen 19.1” within the 15-minute time frame, while advanced athletes may achieve 8 rounds or more. Beginners typically aim for 3-4 rounds.
Conclusion: Open 19.1
The “pen 19.1” workout offers a challenging and dynamic experience for individuals at various fitness levels. Its combination of Wall-Ball Shots and Rowing provides a full-body workout that enhances cardiovascular endurance, strength, and coordination. Participants are encouraged to set personal goals and track their progress over time, making it a valuable addition to any fitness routine.
The “pen 19.1” workout is a demanding yet rewarding challenge that can be adapted to individual fitness levels, making it a valuable addition to any training program.