140922 Work Capacity Ramp Week

Warm-up
5 air squats normal stance, 3 second pause at the bottom
5 air squats wide stance, 3 second pause at the bottom
5 air squats narrow stance, 3 second pause at the bottom
5 air squats normal stance, 3 second pause at the bottom
D&B bear crawl slow
D&B bear crawl fast
Sprinter's lunge: normal, braced, external rotation

WOD 1
AMRAP 15: (10R)
10 squats
10 lunges
10 squat jumps
10 jump lunges

WOD 2
AMRAP 10:
5 burpees
50m weighted run

COACHNOTES:
Starting a 4 week work capacity phase, which is the start of our long range training plan for the CrossFit Open coming up in February/March. We'll be focusing on short to mid-range efforts with the majority of the work in bodyweight movements, sprints, loaded sprints, etc.
WOD 1 will be the primary workout of the day with WOD 2 complementing the work in WOD 1. WOD 2 should be approached with one of three perspectives by the athlete wholly dependent upon rest and recovery: 1) It's an additional part of the workout and I should hit it as hard as possible. 2) It's a cooldown, so I'll hit it from a moderate pace and gradually decrease in intensity over the time frame. 3) I'm so smoked from the first WOD that I'm going to call it on the second. 
We're still assessing normal benchmarks this quarter, as well as conducting a CrossFit Total on the 1st. 
WODNOTES: Coach-led group warm-up. Most hit WOD 2 pretty hard and athletes' legs didn't recover from this workout until Wednesday or Thursday. The people who missed a day or two after Monday paid for it the worst.

Michael Reynolds

CrossFit Level 1 Coach