ben bergeron rowing tips
Source: Ben Bergeron

CrossFit Open Workout 19.1 – Rowing Technique Tips from Ben Bergeron

More efficient rowing technique, better WOD time.

CrossFit Open Workout 19.1 has been released. 


15 Min AMRAP

  • 19 Wall Balls
  • 19 Cal Row

Men. 10 ft target, 9kg ball

Women. 9ft target, 6kg ball

In order to perform well in Open Workout 19.1, you need efficient technique when it comes to rowing. 

Ben Bergeron is the coach of Katrin Davidsdottir and formerly Mat Fraser, the female and male winners of the 2016 CrossFit Games. Check out his tips to help improve your rowing technique.

Good luck and have fun!

Scaling 19.1? Here is everything you need to know

The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

Check out the movement standards to make sure you don’t get no-repped!

Movement Standards for CrossFit Open Workout 19.1


  • Medicine ball of appropriate weight for your division*

  • Concept2 rower

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

“The Open will name national champions in over 150 countries and is an important step in determining the Fittest on Earth. It is also an event that connects the CrossFit community through shared suffering and celebration. The story of the 2019 Open and its announcements will be told by many voices around the globe.”

Make sure you are properly fueled for the workout with the following foods: 

10 Healthy Pre-Workout Energy Foods For The CrossFit Open