Experienced CrossFitters
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…

Check out what Adam has to say about CrossFit Incredible…
The truth is a lot of CrossFit gyms say they have "the best coaches, programming, athletes, etc... “ but what does that even mean?
When all CrossFit gyms say the same thing to you, it can be confusing figuring out what gym will actually help you take your performance to entirely new levels.
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.
Ready to get started?
We start all Experienced CrossFitters with a FREE First Class. Click below to schedule a time to try one of our classes and meet with a Coach to further discuss your goals.
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…
DOWNLOAD OUR FREE GUIDE NOW
^^^ Trusted by over 1000+ men & women
from our Menlo Park community.
We’ve Got Flex Appeal
Check out our daily WODs..
02/23/2020
Warmup
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Sunday
02/22/2020
Warmup
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

21-15-9 reps for time of:
Burpees
Knees-to-elbows

5 Rounds for time of:
30 Air Squats
20 Sit-ups
10 HSPU

21-15-9 reps for time of:
Box Jumps, 24″/20″
Handstand Push-ups
Toes-to-bar

3 Rounds for time of:
60 Double-unders
15 Push-ups, hand-release
15 Pull-ups

Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Box jumps
5 Muscle ups

Workout
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

Then…

A.
Three rounds for time:
500 Meter Row
21 KB swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

WOD
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

Saturday
02/21/2020
Warmup
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 5 minutes, and repeat for a total of three (2) sets.

Strength
Back Squat *numbers are off of Mondays 5RM

5 x 52.5%
5 x 65%
5 x 77.5%
5 x 90%
3 x 102.5%
8 x 77.5%

WOD
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed

Followed by…

30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

Then…

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Friday
02/20/2020
Warmup
Warmup
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

Strength
CLEAN GRIP ISO START + LOW
HANG CLEAN

EMOM X 4 *E:90

*spend 5 min working up in weight before starting.

In Week 1, work at 75% of your I RM Clean & Jerk for 4 x 1.
Break the bar from the floor one inch above the platform and pause, then perform your Low Hang Clean.
Target 5kg (I0#) increase / week

Skill
CLUSTER

EMOM X 5 *E:90

In Week 1, work to 80% of your I RM Clean & Jerk for a single within your first 3 sets. Then decrease weight for Drop Sets 2×2.
For Drop Sets 2×2, decrease weight by 10kg (20-30#)
Target 2.5kg (5.5#) increase / week

Cash Out
DB SPLIT SQUATS REAR FOOT
ELEVATED

Work at a moderately challenging weight in week 1 . Perform 8 reps with each leg per set. Target 5 lb. increase / week.

+

DB VERTICAL JUMPS

Work at a light – moderately challenging weight in week 1 .
Use a weight that allows you to maintain perfect upright posture. Target 5 lb. increase / week if posture maintained

+

WEIGHTED DIPS

Work at a moderately challenging weight in week 1 . Target a weight that is tough for 10 reps. Once you find a tough weight, stay there for all work sets. Target 5 lb increase /
week.

+

ISOMETRIC BACK EXTENSION

Add resistance using a barbell or plate. Hold for 45 seconds per set. Target 2.5kg – 5kg increase / week. If GHD is not
available, substitute with Barbell Good Mornings or Supermans.

WOD
“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

Thursday
02/19/2020
Warmup
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength
Back Squat *numbers are off of 5RM

5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%
5 x 105%

WOD
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Cash Out
PUSH PRESS

In Week 1, work to a 3RM. Then decrease weight for Drop Sets 2×5.
For Drop Sets 2×5, decrease weight by 10kg (20#)

*10lb a week increase in 3RM

sets:
1) x 3
2) x 5
3) x 5
4) x 5

+

Overhead Med Ball Sit-Ups
2 X :30sec AMRAP

+

Russian twists
2 X :30 sec AMRAP

+

Planks
2 X :60 sec

Wednesday
02/18/2020
Warmup
Dumbbell Core Finisher

Dual Dumbbell Hollow Hold – 20sec
rest 20sec
Single Arm Dumbbell Hollow Floor Press L – 20sec
rest 20sec
Single Arm Dumbbell Hollow Floor Press R – 20sec
rest 20sec
Dual Dumbbell Windshield Wipers – 20sec

rest 1-min x 3-Sets

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Strength
POWER SNATCH EMOM X 8
*E:90 sec

In Week 1, work to 80% of your I RM Snatch for 1 x 1 . Then decrease weight for Drop Sets 3×2.

For Drop Sets 3×2, decrease weight by 10 kg (22#) down

Strength
POWER SNATCH EMOM X 8
*E:90 sec

In Week 1, work to 80% of your I RM Snatch for 1 x 1 . Then decrease weight for Drop Sets 3×2.

For Drop Sets 3×2, decrease weight by 10 kg (22#) down

Cash Out
PLYO PUSH-UP:

Stack two red plates on top of each other. 1 Rep on the ground + 1 Rep on the Plates = I Rep 3 x 10

CHIN UPS:

Use a supine (underhand) grip and full range of motion on each rep. Work at a moderately challenging weight in Week 1 to target 10 reps per set. Target a small weight increase
each week using a weight vest or belt.

+

DUMBBELL PISTOL SIT

Control your decent and barely tap the bench, then explode up. Do not let your non-working leg touch the ground during
each set. Perform 10 reps on each leg per set. Target 5 lb.
increase / week.

+

SEATED BOX JUMP

Work at a moderately challenging height in Week 1 . Increase height each week when applicable.

WOD
3 Rounds for time of:
15 Power Snatch, 95/65
10 Burpees, bar-facing

Tuesday
02/17/2020
10:00am class only today!

Warmup
Warm-Up.

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

WOD
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Monday
Don’t hold back taking your fitness to the next level any longer. CrossFit Incredible is exactly what you need to take your performance to new levels you never imagined.
START HERE | FREE 1 ON 1 FITNESS ANALYSIS
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from our Menlo Park community.
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