Case Study: CrossFit Open Athlete

13 Dec


Written by Coach Sam Smith

This case study was written by Sam Smith to provide insight into the process of coaching his client David to compete in the CrossFit Open with the goal of qualifying for the European Quarterfinals. 

Metrics:

  •  Male
  • 28 years old
  • 6’2’’
  • 205 pounds
  • Europe

Goals:

  • Qualify for European Quarterfinals
  • Continued ascent towards physical potential
  • Continued learning as a client to better inform his own coaching process

Priorities in Training:

  • Continued improvement in efficiency in overhead positioning; breathing and mechanics
  • Continued improvement in bending pattern; starting with better mechanics to teach his brain how to load his hips more effectively before “stressing” that pattern in more dynamic settings
  • Continued improvement in volume tolerance with high-skill gymnastics
  • Leveraging competency on mono-structural implements to help further develop mixed modal capacity

Periodization/Training Overview:

Post-Open and time off, here was the overview leading into some testing mid-summer:

Testing Week of July 26th (15 weeks from April 12th the start of our new season)

4 Week Build 1

4 Week Build 2

1 Week Deload (Mild; just a drop in volume, not intensity)

4 Week Int 1

1 Week Deload (Mild; just a drop in volume, not intensity)

1 Week Int 2

1 Week Testing

1 Week Deload (Daily movement and some easier training)

After the initial 16-week cycle of training, he had an easier week to reload and recharge for the fall block of training. This will be the last block of training before we begin sport specific preparation for the Open and Quarterfinals in December. Below, I lay out our first two cycles of training. We are currently in the middle of the second cycle.

Build 1 (4 Weeks)

  • *Higher % Lifting (stressing improved positions from previous few months of training)
  • *Challenge Muscle Endurance
  • *Challenge Aerobic Capacity; get a litmus of where this is at

Monday: Sn (High %) + Cn (High %) + Gym/BB EMOM (Tough) + ACC

A1. Hip Extension Prep

A2. Dynamic Hip Extension Prep

  1. 1 Squat Snatch every 60 sec x 10 reps – 2 @ 80,85,90,95,100kg
  2. 1 Squat Clean and Split Jerk every 75 sec x 10 reps – 2 @ 100,105,110,115,120kg

+

EMOM x 20 minutes @ high effort:

1st min – 3 UB RMU + 3 Ring Dips

2nd min – 3 Bar Facing Burpees + 4 Power Cleans @ 60kg + 5 S2O @ 60kg

3rd min – 3 UB BMU + 3 Strict HSPU

4th min – 30 DU’s + 5 Hang Squat Cleans @ 60kg

*MOVE FAST

Tuesday: Row/AB IE Cyclical Sets

A.10 min Warm-Up / Prep

+

2 sets:

4 min Row @ 2:10/500m

3 min Row @ 2:00

2 min Row @ 1:50

1 min Row @ 1:40

4 min rest

4 min AB @ 55 RPM

3 min AB @ 65 RPM

2 min AB @ 70 RPM

1 min AB @ 75 RPM

4 min rest 

Wednesday: Bending (Speed Based) w/ HSW + Mixed ME Sets

 A.Seated Good Morning @ 2211; 8-10 reps x 3 sets – rest 90 sec – bending prep

+

10 sets:

3 FAST Deadlifts – 5 @ 125kg, 5 @ 130kg

-into-

5-10m HSW

-rest 60 sec-

*reset b/t reps

*move fast with perfect positions

+

5 sets @ high effort:

15 Cal Ski Erg

10 DB Thrusters @ 22.5kg/hand

15 WB @ 30# to 10’

10 GHDSU

15 DB Deadlift @ 22.5kg/hand

10 BBJO @ 24”

-rest 1:1-

*same times per set

Thursday: 60-90 min MTB Ride

Friday: Sn (Int; Varied) + Cn (Int; Varied) + FS (Tough Sets) + PChain + Core 

A.1 Box Jump Step Down every 15 sec x 20 reps – get CNS primed

  1. Hang Squat Snatch x 2 – Build to a tough set in less than 15 min -no misses
  2. Hang Power Clean x 1 + Hang Squat Clean x 1 + Jerk x 1 – Build to a tough set in less than 15 min – no misses
  3. Front Squat; 6-5-4-4-4 – rest as needed – 6 and 5 – moderate, 4’s – tough – no fails
  4. Lying Leg Curl on Swiss Ball @ 30X1; 10-12 tough reps x 4 sets – rest 90 sec
  5. Psoas March; 30 sec on, 30 sec off x 5-7 sets – slow and perfect

Saturday: Upper CP (Gym Based) + 15 min (Mixed; High Effort)

A.Scapular CARs routine

+

6 sets:

3 Strict HSPU to tough deficit @ 30X1

-rest 30 sec-

6-10 UB C2B – butterfly

-rest 90 sec-

+

15 min AMRAP:

3 Wall Walks

6 Power Snatches @ 50kg

9 BJO @ 24” – clear the box

12 T2B

Min 0-10 @ 75%/Moderate Pace

Min 11-15 @ 90%/Hard Pace

Sunday: Off

Results:

Fitness Monitoring:

Snatch – 105kg – 95% of all time; better positions

HSPU – 18 UB – little low, needs some upticks here

Row – 190/178m – good for this time of year

Cyclical Test

50-40-30-20-10

AB/Row Cals

-Sub 16 minutes; good check in here

18 min AMRAP Mixed Test

Little low; need to build more muscle endurance and sport specific training here

Build 2 (5 Weeks) 

*Squatting Push Phase

*Moderate to Tough Lifting % (Monitor closely)

*Muscle Endurance Build

Monday: Sn Tech -> Mod + FS (Int) + Clean/Gym ME Sets + PChain ACC

  1. Sprint Accelerations; 50m x 5 sets – rest as needed – building speed each set

B.1 Muscle Snatch + 1 High Hang Squat Snatch + 1 OHS every 45 sec x 5 sets @ 50-60kg

C.1 Power Snatch + 1 Hang Squat Snatch + 1 OHS every 75 sec x 4 sets @ 70-80kg

D.1 Squat Snatch every 90 sec x 3 sets @ 90kg

  1. Front Squat – Build to a tough 5 in less than 15 min – no fails

+

Every 2 min x 5 sets @ high effort:

9 Cal Ski

6 BMU

3 Squat Cleans @ 70kg – TnG

-rest 2-4 min-

Every 2 min x 5 sets @ high effort:

9 Cal Row

7 Strict HSPU

5 HPC @ 70kg

Tuesday: IE Mixed Sets (Low Eccentrics)

 A.10 sets @ increasing pace per set:

200m Run

5 Bar Facing Burpees

3 Ground to OH @ 60kg

200m Row

-rest 90 sec-

*Start @ 65%, get faster per set

*Alternate b/t Power Snatch and Power Clean to OH

 Wednesday: Sn Tech + Cn Tech + FS (Back Off Sets) + Short Chipper (Mixed) + Upper Gym Reps

  1. Dynamic Hip Prep
  2. 1 Snatch High Pull + 2 High Hang Squat Snatches every 60 sec x 10 sets – 5 @ 60, 5 @ 65kg
  3. 1 Clean High Pull + 2 High Hang Squat Cleans + 1 Split Jerk every 60 sec x 10 sets – 5 @ 70, 5 @ 75kg
  4. Front Squat; 5 reps @ 90-92% of top set from Monday x 3-6 sets – rest 2-4 min b/t sets – only go past 3 sets if speed and strength are maintained

+

For Time @ high effort:

50 Cal AB

40 BJSD @ 24”

30 T2B

20 DB S2O @ 22.5kg/hand

10 RMU

+

EMOM x 10 minutes:

1st min – 5 Strict HSPU + 5 Kipping HSPU

2nd min – 5 Strict C2B + 5 C2B

Thursday: 60-90 min MTB Ride

Friday: Cn Tech -> Mod + FS (Str End) + Sn/Gym ME Sets + PChain ACC

  1. Sprint Accelerations; 50m x 5 sets – rest as needed – building speed each set
  2. 1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk every 45 sec x 5 sets @ 70-80kg
  3. 1 Power Clean + 1 Hang Squat Clean + 1 Jerk every 75 sec x 4 sets @ 90-100kg
  4. 1 Squat Clean and Split Jerk every 90 sec x 3 sets @ 110kg
  5. 5 Front Squats @ 10X0 @ 60% of max every minute x 6 minutes – move fast, from the rack

+

Every 2 min x 5 sets @ high effort:

9 Cal Ski

2 RC to 15’ w/ legs

1 Squat Snatch @ 60kg

2 OHS @ 60kg

-rest 2-4 min-

Every 2 min x 5 sets @ high effort:

9 Cal Row

5m HSW

3 TnG PS @ 60kg

5m HSW

+

EMOM x 10 minutes:

5 min – 10-20 GHD Hip Extensions

5 min – 10-20 GHDSU

Saturday: Bend (Tough) + 10 min (Mixed w/ AR)

  1. Hip Prep
  2. Sumo Good Morning @ 2211; 6-8 moderately tough reps x 3 sets – rest 90 sec – priming bending pattern
  3. Snatch Grip Deadlift @ 11X1; 5-5-5 – rest 2-4 min b/t sets – straps ok here, chest up

+

10 min AMRAP @ 85-90%:

25 DU’s

10 Alt DB Power Snatch @ 22.5kg

25 DU’s

10 SA DB Thrusters @ 22.5kg – switch arms each round

-rest 2:30 min-

5 min AB @ 45-50 RPM

-rest 2:30 min-

10 min AMRAP @ 85-90%:

3 Wall Walks

6 HPC to OH @ 50kg

9 Pull Ups

-rest 2:30 min-

5 min AB @ 45-50 RPM

-rest 2:30 min-

10 min AMRAP @ 85-90%:

10 Burpees to 6” OH

10 OHS @ 50kg

-rest 2:30 min-

5 min AB @ 45-50 RPM

Sunday: Off

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