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..
12/11/2023
Warmup (Time CAP: 12 min)
*alternate through the first 2 movements for 2 sets of 10

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch 3-2-2-1-1-1
Snatch for load:

E2MOM x 3

#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%

E2:30 x 3

#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 90%

Snatch Dead Pull (Time CAP: 7 min)
110% x 3 reps
110% x 3 reps
110% x 3 reps
110% x 3 reps

Clean 3-3-2-2-2-2
Clean for load:

E2MOM x 6

#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
EVERY 4:00 MIN X 3 SETS

150m Run
8 Push Ups
12 Dual Dumbbell Thruster 50/35lb
8 Push Ups
150m Run

Monday
12/10/2023
Yoga
10:15am Yoga

11:30am – 2pm Open gym
Open gym

Sunday
12/9/2023
10:00am – 11:15am Community Class
Community Class

10.00am – 1pm Open gym
Open gym

Saturday
12/8/2023
Warmup (Time CAP: 12 min)
*alternate through the first 2 movements for 2 sets of 10

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch Dead Pull
110% x 3 reps
110% x 3 reps
110% x 3 reps
110% x 3 reps

Snatch 6×2
Snatch for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

Clean & Jerk 2-2-2-1-1-1
Clean & Jerk for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 85%
#6: 1 rep @ 85%

WOD
AMRAP 7 minutes of:

5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 205/145

Cash Out (Back Squat 3-2-2-2-2)
Back Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 85%

Friday
12/7/2023
Warm Up
2 sets (30 sec work/30 sec rest):

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Part I.
3 sets:

6 Weighted Strict Pull Ups (or strict pull ups/ring rows)
12 Kipping Pull Ups (quarter kipping pull ups/beat swings)
24 Hollow Body Pull Downs

Rest 3:00 b/t sets

Part II
3 sets:
6 Strict Ring Dips
12 Box Dips
24 Banded Triceps Extension

Everything needs to be unbroken

Rest 2 min between sets

WOD
4 ROUNDS

15 Air Squat
12 Dual Dumbbell Push Press 50/35lb
250/200m Row
12 Dual Dumbbell Push Press 50/35lb
15 Air Squat

rest walk 90 sec between rounds

Thursday
12/6/2023
Warmup (Time CAP: 12 min)
*alternate through the first 2 movements for 2 sets of 10

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Overhead Squat 5×3
Overhead Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

Snatch Jump
70% x 3 reps
75% x 3 reps
75% x 3 reps
75% x 3 reps

Hang Squat Snatch 6×2
Hang Squat Snatch for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

Cash Out
Good Mornings:

RPE7 x4x6 reps

WOD
3RFT:

12 Burpees over bar
9 Squat cleans 135/95 ,115/80, 95/65, 75/55
6 Muscle ups

Wednesday
12/5/2023
Warmup
2 Rounds:

1. Cardio 60sec – Bike/Row/Run/Ski

2. Hand Support, Front Foot Elevated, Knee Over Toe Split Squat x 6-8/side
*Keep your back leg straight. The heel may lift slightly on the front leg. Try to completely close the knee angle on the front leg.

3. Heel elevated Front loaded (zercher) squat x 8 (with empty barbell)

4. Russian Babymaker x 10
*Elevate the heels if need to make this position more comfortable.

https://youtu.be/hTBEkHf8GmA
https://www.youtube.com/watch?v=nwx6Ip7hd3I
https://youtu.be/3zStm0AgbNg

Front Squat 3-2-2-2-2-2
Front Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
7 Rounds for time of:

200m Shuttle Run (50m x 4)
10 Devil Press (35/25)

Tuesday
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
^^^ Trusted by over 1000+ men & women
from our Menlo Park community.
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