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Platinum WOD, March 26, 2021

26 Mar, 2021

PL AHW 3.26.21
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Crossfit Games Open 21.3 Masters Foundations (Ages 55+) (Time)
For total time:

15 air squats
30 sit-ups
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min

Crossfit Games Open 21.4 Masters Foundations (Ages 55+) (Weight)
Complete the complex for load and technique:

1 deadlift
1 clean
1 hang clean
1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if the technique is sound.
If performing this workout without a coach, err on the side of safety, and don’t worry about adding load as you go.

Time cap: 7 min

Cool Down Stretch

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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