This case study was written by Sam Smith to provide insight into the process of coaching his client Nelli to compete in the CrossFit Semifinals.
Metrics:
- Female
- 28 years old
- 5’6’’
- 150 pounds
- Europe
Goals:
- Finish in the Top 15 in a 2022 CrossFit Semifinal
- Place herself in a position to be able to qualify for the CrossFit Games
- Continued ascent towards physical potential
Priorities in Training:
- She’s faster than she is strong; needs continued upticks in absolute strength both in the upper and lower body
- Continued development of advanced strict gymnastics (IE – LLRC, Deficit HSPU, HSW Ramp, Pegboard, etc.)
- Continued improvement in bending pattern; absolute strength and strength endurance
- Develop capacity through muscle endurance
Periodization/Training Overview:
After the Semifinal, she had 2 full weeks off. This was followed with 2 weeks of “reloading” to get her body and mind back into training.
Overview of training for the second half of the year:
July 12th – 31st - 3 Week Build 1
August 2nd – 21st - 3 Week Build 2
September 6th – 12th - 1 Week Mild Deload (drop in volume; more bodybuilding-based work)
September 13th – October 10th - 4 Week Int 1 (Leading into Finnish IF3 National Championships)
October 15-17th – IF3 events
October 18-21st - 4 Day Deload
October 22-23rd – Mild Training
October 25th – November 21st – Int 2/Pre-Comp (Leading into IF3 World Championships)
November 26th - 28th – IF3 World Championships
November 29th - December 5th – Deload Week
December 6th - January 2nd – Build 1
*Once December begins, every 4 weeks she’ll have 3-4 days easy/off; this will be sequenced with her menstrual cycle
January 3rd – January 30th – Int 1
January 30th – February 20th – Int 2
February 21st – March 20th – 5 Week Pre-Comp (Open -> Quarterfinals)
March 21-27th – Taper Week
March 28-30th – Easier Days
March 31st – 3rd – 2022 CrossFit Quarterfinals
Our first initial training cycle centered around building a more robust aerobic system. We placed a heavy focus on building towards a 10-minute max calorie echo bike test and a 5000m Row Time Trial. We saw 2 great PRs in both tests (137 calories and 19:46, 1:58.6 average, respectively). Additionally, more structured based strength training and postural endurance work to ensure her frame is continually getting stronger and more robust season after season. We used heavy “DT” as a litmus for bending strength endurance at the tail end of the cycle which resulted in a time of 9:05, which is very fast in general, and for her.
Below I outline this initial cycle of training, followed by the outline of our current cycle which is leading into the IF3 Finnish National Championships in mid-October.
6 Week Cycle: Build 1 and 2
Build 1 – Weeks 1-3 – Central Focus: Volume and Tension
Build 2 – Week 4-6 – Central Focus: Pushing and Load
Monday
AM- Long Rowing (High / Low)
Breathing Prep
+
5 sets:
2 min Row @ 2:00/500m
1 min Row @ 2:08/500m
+
5 min rest/walk
+
5 sets:
1:30 min Row @ 1:54/500m
1:30 min Row @ 2:08/500m
PM- SN (Moderate %) + CN (Moderate %) + Front Squat (Clusters) + Bending (Str End -> ME)
Dynamic Warm Up Drills
+
- 2 Squat Snatch + 2 Low Hang Squat Snatch x 6 sets – rest 90 sec – 2 @ 55, 57.5, 60kg – reset b/t snatches
- 2 Squat Clean + 2 Low Hang Squat Clean + 2 Split Jerks x 6 sets – rest 90 sec – 2 @ 65, 70, 75kg – reset b/t cleans
- Front Squat; 5.5.5 x 3 sets – rest fully – rest 10-20 sec b/t 5’s – tough sets!
+
4 sets:
9 Double KB Deadlift @ 32kg/hand – vertical shins
-rest 15 sec-
15 GHD Hip Extensions – fast
-rest 15 sec-
21 Cal Ski @ 80% - damper 5
-rest 90 sec-
Tuesday
AM- Running (Long/EZ)
Running Prep Drills
+
35-45 min Run – nice and smooth – Heart Rate below 150 beats per minute entire time
PM- Gym Skills (TGU/HSW/L Sit/DH2I) + BP/Pull Up (Clusters; Sets -> Int) + Press/Pull (Hyp) + Grip/Core
CARs specific to session
+
A.3 rounds, not for time:
4 Alt KB TGU
2 Strict T2B
10 sec L Sit Hang from Bar
2 Strict T2B
+
B1. Bench Press; 5.5.5 x 4 sets – rest 90 sec
B2. Strict Pull Up; 4.3.2.1 x 4 sets – rest 90 sec – weighted
C1. DB French Press @ 2110; 10 tough reps – rest 60 sec
C2. Supinated Grip Ring Row @ 2110; 10 tough reps – rest 60 sec
+
For Time:
2 min HS Hold Against Wall
100m FW @ 32kg/hand
2 min Ring FLR
100m FW @ 32kg/hand
2 min HS Hold Against Wall
Wednesday
AM- Long AB (High/Low)
Breathing Prep
+
5 sets:
2 min EB @ 61 RPM
1 min EB @ 51 RPM
+
5 min rest/walk
+
5 sets:
1:30 min EB @ 64 RPM
1:30 min EB @ 51 RPM
PM- Sn Tech/Cycling + Cn Tech/Cycling + Bending (Clusters; Sets -> Int) + GM (Moderate) + Mixed Lower (Str End -> ME Sets)
A.1 Muscle Snatch + 1 High Hang Squat Snatch + 1 Snatch Balance @ 35-45kg every minutes x 5 minutes
- 1 Power Snatch + 2 Hang Squat Snatch + 1 OHS @ 50-55kg every minute x 5 minutes
- 1 Muscle Clean + 1 High Hang Squat Clean Thruster + Split Jerk @ 50-55kg every minute x 5 minutes
- 1 Power Clean + 2 Hang Squat Cleans + 3 S2O @ 60-65kg every minute x 5 minutes
- Deadlift @ 11X1; 5.5.5 x 3 sets – rest as needed – double overhand hook grip
- Seated Good Morning @ 2110; 12-15 reps x 3 sets – rest 90 sec
+
5 sets:
10 Double KB Front Rack Walking Lunges @ 24kg/hand
-rest 15 sec-
15 OHS @ 35kg
-rest 15 sec-
20 Alt Jumping Lunges @ bodyweight
-rest 90-120 sec-
Thursday
Active Recovery; 45-60 min
Friday
AM- Run/Ski Long (High / Low)
Breathing Prep
+
5 sets:
2 min Ski @ 75%
1 min Run @ 50%
+
5 min rest/walk
+
5 sets:
1:30 min Ski @ 90%
1:30 min Run @ 50%
PM- Sn Complex (Varied) + Cn Complex (Varied) + BS (Str End) + Hinging (ACC) + Core/PChain
- Pause Squat Snatch x 3 – Build to a tough set in less than 15 min – pause above the knee on all reps
- Power Clean x 3 + Jerk x 1 – Build to a tough set in less than 15 min – reset b/t power cleans
- Back Squat @ 00X1; 10-10-10 – rest 2 min – fast reps here
- Snatch Grip RDL @ 2110; 8-10 reps x 4 sets – rest 90 sec – straps preferred
+
4 sets:
15 GHDSU
-rest 15 sec-
15 Russian KBS @ 32kg
-rest 15 sec-
15 GHDSU
-rest 15 sec-
15 KBS @ 24kg
-rest 1-2 min-
Saturday
Upper CP (Gym Based) + 20/15/10 (IE; Mixed Sets)
Scap Specific Prep
+
A1. Strict HSPU to Deficit @ 30X0; 2.2.2 – rest 60 sec
A2. Strict Neutral Grip Pull Up @ 11X2; 2.2.2 – rest 90 sec
+
20 min AMRAP @ 75%/Moderate:
30 Cal EB
9 RA DB OH Walking Lunges @ 15kg
30 Wtd DU’s
9 LA DB OH Walking Lunges @ 15kg
+
5 min rest
+
15 min AMRAP @ 85%/Tough:
21 Cal Row
15 Pull Ups
9 Hang Power Snatch @ 35kg
+
5 min rest
+
10 min AMRAP @ 90%/Hard:
15 S2O @ 35kg
15m HSW
15 Cal Ski
Sunday
Swimming
4 Week Cycle: Intensification 1 - Finnish IF3 Championships (Oct 15-17th)
- Specific Preparation for IF3 Tests: Endurance, Strength, Power, Mixed Modal, Bodyweight, Skill
- Continued push on absolute strength
Monday
AM- Aer Power Sets (M/G/W)
3 rounds:
21 Cal Row
15 Cal EB
9 Cal Ski
1st round – 60%
2nd round – 75%
3rd round – 90%
+
2 sets @ 85-90%:
5 min clock:
1000m Row
*in remaining time:
Bar Facing Burpees
-rest 3 min-
5 min clock:
1000m Row
*in remaining time:
Alt DB PS @ 22.5kg
-rest 3 min-
5 min clock:
1000m Row
*in remaining time:
EB Cals
-rest 3 min-
PM-
Sn (High %) + Cn (High %) + GM (Int) + Sn/Cn Squatting End FT (Mixed)
- 1 Squat Snatch every 60 sec x 15 reps - 5 @ 75, 5 @ 77.5, 5 @ 80kg - solid reps here, no misses
- 1 Squat Clean and Split Jerk every 75 sec x 15 reps - 5 @ 85, 5 @ 90, 5 @ 95kg - solid reps here
- Sumo Good Mornings @ 30X1; 6-6-6-6 - rest 2 min - all tough sets, PERFECT form! - this is strength work
+
For Time @ high effort:
5 Squat Snatch @ 65kg
3 LLRC to 15'
5 OHS @ 65kg
6 RC to 15' w/ legs
5 Squat Snatch @ 65kg
9 RMU
5 OHS @ 65kg
12 BMU
Tuesday
AM- Running Repeats (Incremental Work)
Running Prep
+
Every 7 min x 5 sets @ 85-90%:
1000m Run @ 4:20-4:25 pace
PM-
Gym Skill Practice -> FT + Gym/BB EMOMs -> FT
3 rounds - skill work:
3 Burpee Pull Overs
1/arm KB TGU - tough-ish
3 Strict T2B
HSW over Ramp – practice
+
Rest as needed
+
EMOM x 10 minutes @ high effort:
2 RMU
4 Strict HSPU
6 KBS @ 24kg
+
5 min rest
+
EMOM x 10 minutes w/ 14# vest on @ high effort:
1 RC to 15' w/ legs
5 Push Ups
10 Air Squats
+
5 min rest
+
EMOM x 10 minutes @ high effort:
6 C2B
4 Burpees to Bar
20 Wtd DU's
+
Powell Raise; @ 20X0; 12 tough reps / arm x 3 sets - rest 60 sec
Wednesday
AM- Aer Power Sets (M/G/W)
- 3 rounds @ increasing pace:
200m Run
15 Cal Row
9 Cal C2 Bike
1st round - 60%
2nd round - 75%
3rd round - 90%
+
- 2 sets @ 85-90%:
5 min clock:
2000m EB
*in remaining time:
DU's
-rest 3 min-
5 min clock:
2000m C2 Bike
*in remaining time:
HSW for distance
-rest 3 min-
5 min clock:
1000m Ski Erg
*in remaining time:
Sandbag over Shoulder @ 45kg
-rest 3 min-
PM- FS (Int Sets) + Speed Bending + LP -> LE
- Prep Work
- Front Squat; Build to a tough 5 for the day in less than 15 min - no fails
- 3 Fast Deadlifts @ 100kg every min x 12 minutes - reset b/t reps - double overhand hook grip
- 2 sets:
60 sec EB @ 95%/Hard
-rest 3-5 min-
60 sec Row @ 95%/Hard
-rest 3-5 min-
*Record cals on EB and ave RPM
*Record meters and ave split for Rower
+
10-15 min – flush the legs
Thursday
Active Recovery – 45-60 min blood flow + mobility work
Friday
AM- EZ Aer (Flush Based)
- 40-60 min EZ:
2 min C2 Bike
1 min Walking Lunges
1 min Single Unders
1 min Plank
2 min Row
1 min Air Squats
1 min Bear Crawl
1 min Ski Erg
PM- Sn/Cn Int (Alternating) + FS (Back Off Sets; Low Vol) + SL (Reps -> FT) + Cn/Sn Squatting End FT (Mixed)
- Snatch Balance x 1 + OHS x 3 - Build to a tough set in less than 15 min - take from rack
- Front Squat; 5 reps @ 90% of tough set from Wednesday x 3-5 sets - rest 2-4 min b/t - only go past 3 sets if speed and strength are maintained
- For Time:
5 Squat Cleans @ 80kg
5 Strict RMU
5 Hang Squat Cleans @ 80kg
5 Strict RMU
5 Squat Cleans @ 80kg
5 Strict RMU
5 Hang Squat Cleans @ 80kg
5 Strict RMU
Saturday
Upper CP + 5 min (Mixed Repeats) -> MM Tests
- 3 rounds – skill practice:
1/arm KB TGU - moderately tough
HSW over Ramp - practice
3 L Sit Pull Ups
Triple Under Practice - 15-30 sec worth
B1. Close Grip Board Bench Press @ 22X1; 4-6 tough reps x 5 sets - rest 60 sec
B2. Pendlay Row @ 11X1; 4-6 tough reps x 5 sets - rest 2 min
- 2 sets @ 85-90%:
5 min AMRAP:
9 Thrusters @ 35kg
7 BJO @ 20"
5 C2B
-rest 3 min-
5 min AMRAP:
12 Cal Ski
9 Kipping HSPU
6 Power Snatch @ 35kg
-rest 3 min-
5 min AMRAP:
50 DU's
10 OH Walking Lunges @ 35kg
5 Bar Facing Burpees
-rest 3 min-
*same output on second set
Sunday
Swimming
Warm Up:
3 down and backs - kickboard + thigh floatie if needed; Slow pace
+
1 max breath hold swim
2 min - breathing technique (long inhale through nose, hard quick exhale through mouth, fast rate)
30 sec - regular mouth breathing
1 max breath hold swim
3 min - breathing technique
1 max breath hold swim
(you will be going at a steady rate, this is not for distance, conserve all the energy you have)
+
Freestyle Stroke
Base Swim:
A1. 5-7 laps; (down and back; 50m = 1 lap)
(cruising pace) x 1
rest 1:1
A2. 5-7 laps; (down and back; 50m = 1 lap)
(cruising pace) x 1
- play with breathe rates
- find what feels good for you
- report the best breathing rate for you
(500-700m total volume)
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Photo by Minna Penkkimäki