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If you are looking to safely take your CrossFit performance to the next level, gain massive amounts of strength, and improve your WOD scores in Menlo Park - then look no further…

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The truth is a lot of CrossFit gyms say they have "the best coaches, programming, athletes, etc... “ but what does that even mean?
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This is how we will take your performance to the next level…
Here is our process of how we can help you. We have helped hundreds of other Experienced CrossFitters who have joined CF Incredible.
How we can help...
Step 1: Analyze and fine tune the smaller flaws in your technique.
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Step 2: Give you Coaching cues that make sense, so you can easily implement corrections.
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Step 3: Supply programming specifically for your weaknesses. (no cookie cutter programs)
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Step 4: Consistently disciple your Range of Motion. (not just during the Open WODs)
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Step 5: Coaches will push you mentally and physically when you need it. We also relax and lighten up on you when you’re feeling burnt out.
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Step 6: Have fun training together.
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We invite you to get started with us, so you can begin training with a group of athletes and Coaches who will push you to the next level.
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START HERE | FREE 1 ON 1 FITNESS ANALYSIS
Read our guide in 15 minutes and gain insights from 10+ years of Coaching CrossFit..
Inside You’ll Discover:
  • 4 Olympic Weightlifting Faults You Never Want to Make (pg 1, 2, 3).
  • 3 Critical Components Required To Fix Your Toes to Bar & Butterfly Pull Ups (pg 5).
  • Why Disciplined Range of Motion Will Increase Your Performance (pg 7).
  • And Much More…
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Check out our daily WODs..
05/19/2022
Warmup
400m Run

Then perform 10-15 meters of each of the following movements:
– Duck Walk
– Gymnastics Bear Crawl
– Mechanical Bear Crawl
– Arabesque with Rotation
– Crab Walk

Strength
3 sets:
Superset (no rest between Station I and II):
I. Alternating Bent Over Row
10-8-6 (on each arm)
II. 5 Negative Pull-up into 5 Hanging Shrugs (total of 5 negatives & 25 shrugs)

Then:
3 sets:
8 reps Ring Push Ups + 10 Ring Push up circles (each direction) + :10 supinated ring support
*to scale walk your feet forwards to change the lever angle.

Skill: Ring Muscle Up
EMOM 10

1) 10 reps Ring Muscle Up transition (HOLD A FALSE GRIP)
https://www.instagram.com/p/B7q38Z9IQ09/?utm_source=ig_web_copy_link

2) 5 Hollow Rocks – 5 V-ups – 5 Tuck Ups – 10 sec Hollow Hold (UNBROKEN)

WOD
10 Round Gymnastics Challenge

10 Rounds for Time

4 Box Jump Over 30/24″
20 Feet Handstand Walk / 2 Wall Walks
1 Rope Climb or 6 Ring Rows
*12mins Time Cap

2 min rest

12 AMRAP

5 pull ups
10 push ups
15 air squats
200m run

Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

2 sets
1) Twisted Cross x 1 min/side
*Aim to stretch from shoulder to opposite hip.
2) Child’s Pose with Lat Stretch x 1 min/side
*Lean into the armpit to increase stretch sensation.
3) Passive Ring Hang x 1 min
*Support the feet as necessary to take load off of the shoulders.

https://youtu.be/6pnT2HRdU9M
https://youtu.be/2pkLUbN34GI
https://yhttps://youtu.be/4aihpiz8O0k

Thursday
05/18/2022
Warmup
2- Rounds

1. Shinbox Hip Extension + Switch x 5/side
*Sit down slowly to the ground to feel the glute lengthen.

2. Single Leg Hip Thrust March x 5/side (perform on the floor)
*Keep a neutral low back position (NO overarching)

3. Elephant Walk Step x 5
*Straighten the knee as much as comfortably possible.

4. No Jump No Clap Burpee x 10
*Move quick and get that core body temperature up!

*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern.

https://youtu.be/X1g1dLD2I34
https://youtu.be/gyMNIOlVwYQ
https://youtu.be/yKcrskOi8o0

Olympic Prep
With empty bar:

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

Positional Olympic Lift
EMOM x 5mins

1 Power Clean + 1 Front Squat (work up to 60-65%)

+

EMOM x 5mins

1 Power Clean + 1 Hang Squat Clean (work up to 65-70%)

Strength
Clean

In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).

WOD
EMOM x 16-20mins
1st – 3+3 Power Clean + Hang Squat Cleans
2nd – 5-10 Toes to Bar + 5 Burpees to Bar
3rd – 12-15 Wall Balls
4th – 20-30 Double Unders or 40-50 Single Unders or 40-50 Jumping Jacks + 4 Burpee Skater Jumps (2/side)

*Volume and Loading – choose reps/weights that will allow you to complete the work in :30-:40 each working period. You should be able to rest :20-:30 within the minute.

Cash Out
– Upper Density Intervals

Every 2mins x 8-10 Sets
1st – 10-12 Dumbbell Bench Press + 150m Run
2nd – 10-12 Gorilla Rows (5-6/arm) + 150m Run

*alternate between the bench press/run and the gorilla rows/run every 2 minute work period
https://youtu.be/rkvSI8A7MJs
https://youtu.be/eYYwfpcEn0I

Finisher – Core & Arms
2-3 Sets
Crush Grip Dumbbell Curls 2020 x 10-15reps
Hanging Oblique Raise x 15/side
rest as well needed between exercises and sets

https://youtu.be/fyXp_lfqBQU
https://youtu.be/at2g_OGyuDE

Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

2 sets
1) Cobra Stretch x 1 min
*Elevate the chest as high as possible to stretch through the abdominals and hip flexors
2) Butterfly or Weighted Butterfly x 2 min
*Minimize rounding through the low back. Optional support the back by the wall.
3) Pigeon Stretch x 1 min/side
*Keep the knee bent to 90 degrees and adjust the torso position to maximize stretch through the glutes.

https://youtu.be/HTvUB81fGJU
https://youtu.be/t8c7Hw5sefE
https://youtu.be/iPOE8svH22c
https://youtu.be/5qTYYawLFCY

Wednesday
05/17/2022
Warmup
2 rounds
1. Banded Shoulder Extension x 10 reps
*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.
2. Blackburns x 5
*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally.
3. Plank to Downdog x 10
*Press through the floor throughout the entire movement to keep the shoulder blades active.
4. Double Pushup Burpee x 5
*Move quick with quality to get a pump and elevate the core body temperature.

Intention: Open up the shoulder joint and activate the scaps in preparation for upper body pushing and pulling.

https://youtu.be/0AwaciVAhgg
https://youtu.be/0jIZ5HhfyoY
https://youtu.be/47L9PaITm8I
https://youtu.be/0x6pKQDUH5o

Hot Start
Sprint Start – Wake Up the Brain

2 Sets
10 Skater Jumps
rest 15sec
100m Run Acceleration (start slow and build up speed over 100m – finish around 90%)
rest walk full recovery between sets

https://youtu.be/CaN4zfIPyXU

Olympic Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch

Positional Olympic Lift – Full Squat Build
Positional Olympic Lift – Full Squat Build

EMOM x 5 mins (work up to 60-65%)

1 Power Snatch + 1 OHS

+

EMOM x 5 mins (work up to 65-70%)

1 Power Snatch + 1 Hang Squat Snatch

Strength
Snatch (Every :90s X 8)

In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

WOD
3 Sets

Bike 600m/Run 300m
8 Alternating Single Arm Devils Press
12 Alternating Single Arm Dumbbell Power Snatch
rest 45
10 Single Arm Dumbbell Power Clean R
10 Single Arm Dumbbell Power Clean L
10 Goblet Kickstand Pistol (5/leg)
Bike 600m/Run 300m

rest 45

20 min Cap

Cash Out
– Upper Density Intervals

Every 2mins x 8-10 Sets
1st – 10-12 Dumbbell Bench Press + 150m Run
2nd – 10-12 Gorilla Rows (5-6/arm) + 150m Run

*alternate between the bench press/run and the gorilla rows/run every 2 minute work period
https://youtu.be/rkvSI8A7MJs
https://youtu.be/eYYwfpcEn0I

Finisher – Core & Arms
2-3 Sets
Crush Grip Dumbbell Curls 2020 x 10-15reps
Hanging Oblique Raise x 15/side
rest as well needed between exercises and sets

https://youtu.be/fyXp_lfqBQU
https://youtu.be/at2g_OGyuDE

Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

2 sets
1) Kneeling Triceps Stretch x 1 min/side
*Pull the elbow as far behind the head as possible to stretch the lats/triceps (arm pit region)
2) Bench Shoulder Flexion with Thoracic Mobilization x 1 min
*Minimize movement through the low back. Allow the shoulders to rotate naturally.
3) Supine Bench Weighted Chest Opener x 1 min
*Move the hands up or down slightly to find the best chest stretch for you.
4) Seated Barbell Shoulder Extension Stretch x 1 min
*Adjust seat height to change the amount of stretch through the chest and biceps. Keep shoulder blades down and back.

https://youtu.be/6jp7eMS-FRM
https://youtu.be/jXR4rkMIwk8
https://youtu.be/fGx6URbI99A
https://youtu.be/8CI6XWlhOmg

Tuesday
05/16/2022
6 abs 7am open gym

Warmup
2 Rounds
1. Shin box Thoracic Rotation x 5/side with 5 sec hold
*Reach as far as possible, maximizing rotation through the thoracic spine and stretching the front leg glutes.
2. Banded Hamstring Curl x 20-30
*Try to minimize movement from the hip. Initiate the movement with control.
3. Toes Elevated Dumbbell Jefferson Curl x 3-5 reps
*Try to move one vertebrae at a time before hinging at the hip.

Intention: Prep the hamstrings and posterior chain in preparation for hinging.

https://youtu.be/lYTc50zta00
https://youtu.be/yJMdgnhtKgI
https://youtu.be/ldxY4RlY4LA

Hot Start
Aerobic Lower Body Hot Start

14 Alternating Bodyweight Cossack Squats
14 Russian Kettlebell Swings 53/35lbs
Row 14 Cals

Back Squat 3-3-3-3-3-2-2-2-2
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
#6: 2 reps @ 80%
#7: 2 reps @ 80%
#8: 2 reps @ 80%
#9: 2 reps @ 80%

WOD
EMOM x 15mins

1st – Suitcase Rear Foot Elevated Split Squats x 6/leg
2nd – 8-12 Burpee Over Rower
3rd – 6-12 Calories Row

(The goal is to row for between 30-40sec – adjust up or down as needed)

Choosing Your Load – The Suitcase Split Squat should be challenging but at the same time I want you to get all 12 reps done inside of 40sec.

Start on your weaker leg first.

Cash Out (Back Squat)
55% x3x1
65% x3x2
75% x3x4

Cash Out
Superset for 3 sets. Rest for 2 minutes before starting your next superset.

1) Romanian Deadlift (RDL’s)
In Week 1, work at a moderately challenging weight. Keep tension the entire set.
Target 10kg (22#) increase / week if work sets were above 150kg (330#).
Target 5kg (11#) increase / week if work sets were below 150kg (330#).

2) Isometric Back Extension 3 x 30 s

Core Finisher:
2x
10 Hollow Rocks
10 sec L-sit Ring
20 ring Montain Climbers
10 ring roll out
20 Flutter kicks

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

1. Butterfly Stretch x 2 min
*Push down on the knees with your hands or load weight on each knee.
2. Middle Split x 2 min
*Hold onto stationary object in front of you for assistance.
3. Middle Split Fold with Knee Bends x 10-15
*Hold onto stationary object in front of you for assistance.
4. Bottom of Squat Hold x 2 min
*Hold onto stationary object in front of you for assistance.

https://youtu.be/iPOE8svH22c
https://youtu.be/HAWArAoXQd0
https://youtu.be/bcD76lAkE9w
https://youtu.be/Ql2l_EMM30E

Monday
05/15/2022
Yoga
10:00am Yoga
Sunday
05/14/2022
10:00am Community Class
10:00 am
Saturday
05/13/2022
Warmup
400m Run

2- Sets:

15 Anterior Tibialis Raises
*Raise the toes as high as possible toward the shins.
15 Standing Calf Raise
*Elevate the toes if possible. Slow lower, one sec pause at the top and bottom.
15 Hanging Knee Tucks
*Initiate the movement with the abdominal muscles and then the hip flexors.

https://youtu.be/KYwP30AD_h0
https://youtu.be/uUcthh4P8Z0
https://youtu.be/1Ts7H4J1nd0

Aerobic Capacity
5 Rounds

1) Sand Bag Carry (20 Seconds)

2) Sand Bag Hold (20 Seconds)

3) Walk (20 Seconds)

Grip training
2X:

2 handed finger walking with sledgehammer or mace ball
*https://youtu.be/hKezNC_FWE8

one handed finger walking with sledgehammer or mace ball
*https://youtu.be/nk369XxJhPc

Back Squat 3-3-3-2-2-2-1-1
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 2 reps @ 70%
#5: 2 reps @ 70%
#6: 2 reps @ 80%
#7: 1 rep @ 90%
#8: 1 rep @ 95%

WOD
20min GRINDER

20min AMRAP @ 75-80% Effort

40/32 Calorie Bike
24 Pike Leg Lift Overs
12 Alt. KB Suitcase Reverse Lunge 70/53lbs
100 Feet Farmers Carry 70/53lbs

Friday
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