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

+

57. 2 Squat Snatch + 2 Low Hang Squat Snatch x 6 sets – rest 90 sec – 2 @ 55, 57.5, 60kg – reset b/t snatches
58. 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
59. 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. 1 Power Snatch + 2 Hang Squat Snatch + 1 OHS @ 50-55kg every minute x 5 minutes
2. 1 Muscle Clean + 1 High Hang Squat Clean Thruster + Split Jerk @ 50-55kg every minute x 5 minutes
3. 1 Power Clean + 2 Hang Squat Cleans + 3 S2O @ 60-65kg every minute x 5 minutes
4. Deadlift @ 11X1; 5.5.5 x 3 sets – rest as needed – double overhand hook grip
5. 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

1. Pause Squat Snatch x 3 – Build to a tough set in less than 15 min – pause above the knee on all reps
2. Power Clean x 3 + Jerk x 1 – Build to a tough set in less than 15 min – reset b/t power cleans
3. Back Squat @ 00X1; 10-10-10 – rest 2 min – fast reps here
4. 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)

77. 1 Squat Snatch every 60 sec x 15 reps - 5 @ 75, 5 @ 77.5, 5 @ 80kg - solid reps here, no misses
78. 1 Squat Clean and Split Jerk every 75 sec x 15 reps - 5 @ 85, 5 @ 90, 5 @ 95kg - solid reps here
79. 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)

1. 3 rounds @ increasing pace:

200m Run

15 Cal Row

9 Cal C2 Bike

1st round - 60%

2nd round - 75%

3rd round - 90%

+

1. 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

1. Prep Work
2. Front Squat; Build to a tough 5 for the day in less than 15 min - no fails
3. 3 Fast Deadlifts @ 100kg every min x 12 minutes - reset b/t reps - double overhand hook grip
4. 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)

1. 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)

1. Snatch Balance x 1 + OHS x 3 - Build to a tough set in less than 15 min - take from rack
2. 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
3. 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

1. 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

1. 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