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..
03/3/2021
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit

Warmup
2 rounds: 30sec on/30 sec off

1) Hand Release Push Ups
2) Crab Extension
3) Pistols
4) Wall Walks
5) Active hangs

Aerobic Capacity
5 ROUNDS
1) Pull -up (Strict) (15 Seconds)

2) Slam Ball (45 Seconds)

Gymnastics
EMOM x 9

1) The KIP-IN SEQUENCE *1 Foot Box Drill
1 arch to hollow
1 arch to hollow pulldown into pull up
https://www.instagram.com/p/B8hZ1iNA8a8/?igshid=ir9kje22uspj

2) Box Hollow Walkouts
https://youtu.be/P1-h9HRcMfw

3) Bar Muscle-Up *Get out of the pool with a box
Pull hips “around” the bar (NOT INTO THE BAR) as you pull back and down to support
https://youtu.be/BOuQ2rBltNk

WOD
Every 6 Minutes x6
Station A
800m Run
40 Box Step Ups, 24″/24″
20 Double Dumbbell Front Squat, 35#/25#

Station B
80 Double Unders
40 Calorie Row
20 Handstand Push Ups

Station C:
AMRAP
10 Jumping Squats, 35#/25#
200m run
Rest 30 Seconds Before each set

Cash Out
T2B drill

:05 sec L-hold + 1/2 T2b + 1 strict T2B X 4

+

8X :10 sec work/ :20 sec rest *reverse TABATA

L-pops + Straddle pops

Wednesday
03/2/2021
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit

Warmup
2X

200m Run
6 Dumbbell Deadlifts
9 Air Squats
12 V-Ups

Aerobic Capacity
5 ROUNDS
1) Tuck Up (10 Seconds)

2) Hollow Hold (10 Seconds)

3) Knees To Chest (40 Seconds)

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) 5 Spitz Snatch

Olympic prep
Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

Strength/Skill
HIGH HANG POWER SNATCH

High Hang Power Snatch
4 x 2

In Week 1, work at 60% of 1RM Snatch for 4×2.
In Week 2, work at 65% of 1RM Snatch for 4×2.
In Week 3, work at 70% of 1RM Snatch for 5×1.
In Week 4, work at 75% of 1RM Snatch for 3×1.

Skill/Strength
Snatch Balance + 3 Overhead Squats
3 x 1

In Week 1, work to 85% of 1RM Snatch for your first set. Then increase weight by (10#) each set.

In Week 2, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

In Week 3, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

In Week 4, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

WOD
Interval Gymnastics Weight Training

10sets:

2 Muscle Ups
4 Deadlifts 225lbs
4 Bar Facing Burpees

Rest 30sec between sets

Cash Out
Staggered-Stance Good Morning
3 x 8

Goblet Curtsy Lunge
3 x 12

Elevated Single Leg Glute Bridge
3 x 10

+

Half Kneeling Landmine Twist
2 x 10

Weighted Hollow Rocks
2 x 12

Uni-Lateral Isometric Back Extension
2 x :20 s

*hold a kb/db in one hand and resist rotation.

Tuesday
03/1/2021
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit

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

Aerobic Capacity
5 ROUNDS
1) Bench Press (15 Seconds)

2) Bench Press Static Hold (15 Seconds)

3) Incline Push Up (30 Seconds)

Strength
Box Squats

In Week 1, work at 65% of your 1RM Back Squat for 4×3.

Target (10#) increase / week

*POINTS OF PERFORMANCE

Feet slightly wider stance than normal

Knees never track over toes

Push hips back

Keep core tight

3 second negative down to sitting position on box

Drive through heels to stand, & don’t let knees track over toes when standing

WOD
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

Cash Out
Wall Curls
3 x 10

Eccentric Goblet Curl
3 x 8

Dips
3 x 12

+

Monday
02/28/2021
Dont Forget about yoga today guys!

Yoga
Yoga : )

Sunday
02/27/2021
WOD
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups

Scaled:

16 Minute AMRAP:
40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

Saturday
02/26/2021
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit

Warmup
3 Sets
1️⃣ Single Arm KB Rack Bench Tucks x 8/arm
2️⃣ Single Arm KB Bench Row x 8/arm
3️⃣ Single Arm KB Bench Press x 8/arm
4️⃣ Crush Grip Glute Bridge Chest Press x 12/reps

https://www.instagram.com/p/CLCmEVqFcbQ/?utm_source=ig_web_copy_link

WOD
“OPEN 11.2”

AMRAP in 15 minutes

9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

Cash Out
Barbell Hip Thruster
3 x 5
Jumping Good Morning
3 x 8
Planks
3 x 60 s

+

30 sec work – 30 sec rest
1) Hollow rocks
2) Arch Hold
3) Flutter kicks
4) Arch Rocks
5) Tuck-ups
6) Arch-ups
7) Single leg V-ups
8) Plank hip Taps
9) Arch Rocks
10) Scissor kicks

Friday
02/25/2021
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit

Warmup
200m Run
4 KB Squat Jerks R
4 KB Squat Jerks L
4 Alt Dual KB Split Cleans
+
200m Run
6 Single arm swings R
6 Single arm Swings L
6 Goblet Squats

Aerobic Capacity
5 ROUNDS
1) Double Unders (15 Seconds)

2) Plate Jumps (45 Seconds)

Olympic Prep
2 Sets (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

Strength/Skill
Behind the neck Split Jerk

Week 1: Work at 80% of your 1RM Clean & Jerk for 4×2.
Week 2: Work at 85% of your 1RM Clean & Jerk for 3×2.
Week 3: Work at 90% of your 1RM Clean & Jerk for 3×1.
Week 4: Work to 93% of your 1RM Clean & Jerk for 1×1 or a discretionary max (1RM).

Strength/Skill
Clean

In Week 1, work at 80% of your 1RM Clean for 3×3.
In Week 2, work at 85% of your 1RM Clean for 3×2.
In Week 3, work at 90% of your 1RM Clean for 4×1.
In Week 4, work to a 1RM Clean, then decrease weight for Drop Set 1×2. No more than 2 misses at any given weight.

WOD
10 Minute Clock
5 Deadlifts. 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#
10 Double Unders++ 🌶

🌶After each round add 10 Double Unders.

Cash Out
Turkish Get Up
2 x 6
Banded Russian Twist
2 x :20
Tall Kneeling Pallof Press
2 x 10

+

5 rounds with 5 lb plates⁠
10 rocks⁠
10 Scissor toe touches⁠

https://www.instagram.com/p/B-659RXnYcN/?utm_source=ig_web_copy_link

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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