Westside Barbell's program includes using 50% of your one-rep max on an exercise for a fast, powerful, dynamic effort. They usually do this for 2 or 3 reps, have a brief rest, and do it again many times. In CrossFit we ask you for maximum power output with NO REST over and over again. I know this also depends on other things, like aerobic capacity and localized muscular endurance, but work with me here. This is why I ask you to scale appropriately for the WOD. I want to see your maximum power output. I want to so you going as fast as you can with no standing around! I want you to be awesome! Intensity is your shortcut to progress. http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html
We could play with the 20-rep squat program. It's right up CrossFit's alley - mentally taxing and physically grueling. http://startingstrength.wikia.com/wiki/20_Rep_Squats
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