Note: We will be closed on Labor Day.
You may have noticed certain WODs lately have a new scaling category known as “Platinum Plus.” We have added Platinum Plus to certain wods lately to give our athletes a more customized experience. In its most basic form, Platinum Plus allows the athlete to customize weight during heavier metcons based on percentages of 1 rep max lifts. In other words, instead of doing the prescribed 155lb hang power cleans, the Platinum Plus athlete will do 75% of his/her 1 rep max hang power clean weight. The percentages are based on the lift, desired weight, and repetition requirements. The higher the reps, the lower the percentage.
Platinum Plus is not designed or reserved for any particular level of athlete. By its nature, it will require the athlete to be more experienced in CrossFit because the athlete will have to attend classes at Industrial Athletics long enough to establish 1 rep max efforts for our most common lifts.
Finally, just because the Platinum Plus % isn’t more than Platinum weight for that particular athlete does not mean the athlete should just do regular Platinum. Again, the Platinum Plus is more customized. Therefore, if the WOD calls for sets of 8 hang power cleans, and the Platinum weight would require the athlete to break up the reps, the athlete should do the Platinum Plus weight in order to permit the athlete to do more heavy reps unbroken for a longer time.
This is a scaling option in testing. As we see how it develops we may make changes. Give it a try, ask questions, and train hard.
CrossFit Alloy WOD for 8/29/2014:
Weighted:
5 Weighted Farmers Carry Stair Climbs
Note: Do one stair climb at a time and rest between climbs. Increase weight between climbs. You may use kettlebells, dumbbells, plates, med balls, etc. Whatever is heavy, awkward, and hard.
MetCon:
3 Rounds for Time:
20 Sumo Deadlift Highpulls (95/65)
40 Deadlifts (95/65)
20 Wall Balls (20/14)
Post Time to Comments
7:30pm – Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above. Women must throw to a 10′ target
Steel:
3 Rounds for Time:
15 Sumo Deadlift Highpulls (95/65)
30 Deadlifts (95/65)
15 Wall Balls (20/14) (10’/10′)
Brass:
3 Rounds for Time:
20 Sumo Deadlift Highpulls (75/55)
40 Deadlifts (75/55)
20 Wall Balls (20/14) (10’/9′)
Bronze:
3 Rounds for Time:
15 Sumo Deadlift Highpulls (55/35)
30 Deadlifts (55/35)
15 Wall Balls (14/10) (9’/8′)
Steel – 13:45