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..
09/25/2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdk

Aerobic Capacity
5 Rounds
1) Overhead Jumping Split Lunge (10 Seconds)

2) Jumping Toe Taps to Plate (10 Seconds)

3) Reverse Lunge (40 Seconds)

Back Squat
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%

Diane
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

Cash Out
Single-Leg RDL
2 x 10
Forward and Backward Kettlebell Lunge
2 x 8
Isometric Back Extension
2 x 45

Friday
09/24/2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharing

Warmup
Shoulder Circuit:
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

Then…

A.
Two sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

Aerobic Capacity
5 Rounds
1) Push Press (12 Seconds)

2) Behind Neck Strict Press w/PVC (48 Seconds)

Skill 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) 5 Spitz Snatch

Skill/Strength
Snatch High Pull + Power Snatch

65% 5 x (1+1)

Increase 5% each week

* % of latest heavy single

10 min Cap

Skill/Strength
Heaving Snatch Balance

Week 1: Work at 75% of 1RM Snatch for 3×3.
Week 2: Work at 80% of 1RM Snatch for 3×3.
Week 3: Work at 85% of 1RM Snatch for 3×2.
Week 4: Work at 88% of 1RM Snatch for 3×1.

Megan
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders

Cash Out
Plate crunch
2 x 10
Russian twist
2 x 10
V-ups
2 x 10
Planks
2 x :60

*superset

Thursday
09/23/2020
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharing

Warmup
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Aerobic Capacity
5 Rounds
1) Weighted Sit Ups (20 Seconds)

2) Hollow Rock (20 Seconds)

3) Sit-up (20 Seconds)

Gymnastic Skill
EMOM x 9 *E:90

1) Toes to Hand sit-ups *https://www.instagram.com/p/CEXyjlPowor/?utm_source=ig_web_copy_link

2) Pike drag straddle *https://www.instagram.com/p/CBiSy23HP4n/?utm_source=ig_web_copy_link

3) Ball tucks x 5 with :03 sec hols

WOD
Five rounds for time of:

400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols

Cash Out
Barbell Bicep Curls
3 x 10
Dumbbell Curl To Eccentric Forearm Extension
3 x 10
Neutral Grip DB Skull Crushers
3 x 12

Wednesday
09/22/2020
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharing

Warmup
Quick feet *https://youtu.be/ZKa2WC7N68Y

Aerobic Capacity
5 Rounds
1) Row (12 Seconds)

2) Row (48 Seconds)

Skill Prep
EMOM X 4

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Skill
Push Jerk + 2 Split Jerks

In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.
In Week 2, apply target weight increase and complete 4 x 1+2.
In Week 3, apply target weight increase and complete 3 x 1+2.
In Week 4, apply target weight increase and complete 3 x 1+2.
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#).

Strength/Skill
Halt Clean

*Break the bar from the floor two (2) inches and pause for one (1) second.
Week 1: Work to 85% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×2.
Week 2: Work to 88% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×2.
Week 3: Work to 91% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×1.
Week 4: Work to 93% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×1.
For Drop Sets, decrease weight by 20kg (44#) down IF work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down IF work set is below 110kg (242#).

WOD
“AWFUL ANNIE”

For time:
50-40-30-20-10
Double-under
Sit-up
5-4-3-2-1
Power Clean 155/105

Cash Out
Core Curcuit

https://youtu.be/FeQuS06bfJw

Tuesday
09/21/2020
Warmup
Warmup

10 Push-Ups
20 Mountain Climbers
100 Meter Run
15 Burpees
100 Meter Run

Aerobic Capacity
5 Rounds
1) Front Squat (12 Seconds)

2) Air Squat (48 Seconds)

Strength
Back Squat

50% x 5

62.5% x 5

75% x 5

87.5% x 5

100% x 5

WOD
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Cash Out
Weighted ISO Rear Foot Elevated Split Squat
3 x (:30 — :45 sec hold)
Single Leg Glute Bridge
3 x 10
Single Leg Box Jumps
3 x 5

Monday
09/18/2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdk

Warmup
2x

10 Banded Russian Kettlebell Swings
8 kb Kang squats *behind the neck @ tempo (3131)
6 alt. goblet step ups

Aerobic Capacity
5 Rounds
1) Box Jump Overs (20 Seconds)

2) Hold Your Catch On Box (10 Seconds)

3) Box Step Ups (weighted) (30 Seconds)

Back Squat
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
Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run
6 Dumbbell Devil’s Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run

Cash Out
5 Rounds:
Minute 1 – Work
:20s – Max Hollow Rocks
:20s – Hollow Hold
:20s – Max Hollow Flutter Kicks
Minute 2 – Rest

Friday
09/17/2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharing

Warmup
10-8-6-4-2
single arm db thrusters (L)
single arm db thrusters (R)
V-tucks
+
10-8-6-4-2
db hammer curls
db skull crushers
V-ups

Aerobic Capacity
5 Rounds
1) Partner Medball Sit-up Throw (15 Seconds)

2) Medball Pull Over (from floor) (15 Seconds)

3) PVC Pull Over (from floor) (30 Seconds)

Gymnastic
EMOM x 9 *E:90 sec

1) Elevator pull-ups * :03 hold @ 1/2 way up, hold at top, hold 1/2 way down.

2) :30 sec of DB to toes *db reaching pulses

3) dip into hollow plank into straight jump *https://www.instagram.com/p/B-hzuNoAFHB/?utm_source=ig_web_copy_link

– 5 dips off box (or chair)⁣
– 5 hollow plank into pike into straight jump⁣

WOD
Every minute, on the minute, for 15 minutes (5 sets of):

Station 1: 20 Double-Unders + 10 Alternating-Arm Thrusters
Station 2: 10 Toes to Bar
Station 3: 12/10 Calorie Assault Bike or Row

3 min rest

Three rounds for time of:

20 Double-Unders
10 Alternating-Arm Thrusters
10 Toes to Bar
12/10 Calorie Assault Bike or Row

TIME CAP = 9 MINUTES

Thursday
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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