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?
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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..
09/22/2021
Warmup
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Gymnastics Bear Crawl
-Reverse Bear Crawl
-Arabesque with Rotation
-Crab Walk

+ 2-3 meters of Crocodile Push-Up Walk
https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s
+ 5 ball-ups with a controlled descent
https://www.youtube.com/watch?v=p8MINLazKRE

Week 5: Strict+Kipping pull-ups 1:4 (5 min CAP)
3 sets: 1:4 Strict+Kipping pull-ups

We have set 1:4 as the ratio for strict to kipping pull ups. We are not setting you a goal of repititons you are doing this yourself. All unbroken, without coming off the bar.

SCALING: If you do not have a strict pull-up complete the following:
3 sets:
2 jumping pull-ups into a 5 second eccentric x2 into 8 jumping pull-ups and 10-15 beat swings

5 min practice: Headstand Tuck Hold + Extension
Skill work:
Headstand + Tuck Extension
https://www.youtube.com/watch?v=TJNXLAwAuzM

Scaled options:
Wall assisted crow to handstand
https://www.youtube.com/watch?v=LWSqXJmBEH8
Headstand Tuck Hold Against The Wall
https://www.youtube.com/watch?v=fE27BIyUtXc

Week 5: Bar Muscle Up: Pulling around the bar
1) Perform 5-10 reps jump arch/hollow swings
https://www.youtube.com/watch?v=z2y61HRap5w (0:43 in video)

2) 5-10 reps Pulling around and down:
https://www.instagram.com/p/CDKKS2kA3ny/?utm_source=ig_web_copy_link

Scaled: Hollow jump to support

WOD
2 sets:

25/20 Cal Bike/Row
25 Push-ups
50 Air Squats
100 DU
50 Air Squats
25 Push-ups
25/20 Cal Bike/Row

– 3:00 min rest b/w sets –

Cash Out
Durante Core:
5 rounds:
1) Hollow Rocks (10 reps)
2) V ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM

+
Standing Pike Stretch w/ Weight
30 sec hold x 3 rounds
https://www.youtube.com/watch?v=vN2Ko9Z_qrg&t=13s
V-Sit Stretch w/ Wall
90 sec hold
https://www.youtube.com/watch?v=-qY7CJG0q78&t=15s

Wednesday
09/21/2021
Warmup
2X:

Side plank with OH hold hip raises x 8/side
1/2 kneeling bottoms up kb press x 4/side
bottoms up Cossack squats 4/side
Burpee x 4

Aerobic Capacity (Hang Power Clean)
5 Rounds

1) Hang Power Clean (3 Reps)
2) Above Knee Hold (8 Seconds)
3) Hang Power Clean (3 Reps)
4) Clean Deadlift (Up to the Minute)

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

Strength/Skill I
POWER CLEAN + LOW HANG CLEAN
4 X 1

In Week 1, work at 70% of your 1RM Clean & Jerk.
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#).
Target 1kg (2.2#) increase / week if work sets are below 60kg (132#).

Strength/Skill II
2 PUSH PRESSES + 2 PUSH JERKS

In Week 1, work at 65% of 1RM Clean for 4 x 2+2. Rest 2 minutes between work sets.
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
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Cash Out
DB Floor Press
2 x 10
Work at a challenging weight in week 1. Target 5lb increase / week.

Single-Arm Dumbbell Row
2 x 10
Work at a challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.

+ Rotational Core
https://www.instagram.com/p/COF0wjehmh8/?utm_source=ig_web_copy_link
1️⃣Pallof Press to Rotation
2️⃣S. Arm Cross Body Hold
3️⃣R + L Cross
4️⃣Low to High Wood Chopper

Tuesday
09/20/2021
Warmup
10-8-6
Back Squat
Push Press
200m – 200m – 200m
Row

Aerobic Capacity (Double Unders)
5 Rounds

1) Double Unders (20 Seconds)
2) Standing Calf Raise Hold (20 Seconds)
3) Single Unders (20 Seconds)

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
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row

Cash Out
Seated Single Leg Calf Raise
2 x 12
Work at a moderately challenging weight in week 1. Perform 12 reps per leg per set. Target 5lb increase / week.

Death March
2 x 12
Work at a moderately challenging weight in week 1. Perform 12 reps total per set. Target 5lb increase / week.

+Functional Core and Stability
https://www.instagram.com/p/CTDTL43LX5-/?utm_source=ig_web_copy_link
1️⃣Side Plank DB Snatch
2️⃣Superman to KB Pull Through
3️⃣DB S. Arm Hollow Rock Press
4️⃣DB Suitcase Marches
5️⃣Bear Plank Bird Dogs

Back Squat 7×3
Back Squat for load:
#1: 3 reps @ 55%
#2: 3 reps @ 65%
#3: 3 reps @ 65%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

Monday
09/19/2021
WOD
2 sets:

25/20 Cal Bike/Row
25 Push-ups
50 Air Squats
100 DU
50 Air Squats
25 Push-ups
25/20 Cal Bike/Row

– 3:00 min rest b/w sets –

WOD
Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 40 Double-Unders
Station 2 – 20 Push-Ups
Station 3 – 15/10 Calories of Assault Bike
Station 4 – 5 Wall Walks

WOD
With a 10 minute clock:
Run 1 mile
As many Rounds of
5 Deadlifts 225#/155#
10 Handstand Push Ups

Rest 3 minutes

With a 8 minute clock:
Run 800m
As many Rounds of
5 Power Clean and Jerks, 135#/95#
10 Toes to Bar

Rest 3 minutes

With a 6 minute clock:
Run 400m
As many Rounds of
5 Power Snatches 95#/65#
10 Burpees over Ba

WOD
Every 90 Seconds for 8 Rounds

Alternate between:
Station 🅰️ and Station 🅱️

Station 🅰️:
7-10 Deadlifts
7-10 Hang Power Cleans
7-10 Shoulder to Overhead

Station 🅱️:
7-10 Toes to Bar
7-10 Hand Release Push Ups
7-0 Toes to Ba

Sunday
09/18/2021
10:00am Community Class
10:00 am
Saturday
09/17/2021
Warmup
Weighted Sled drag with tires 25m down and reverse sled drag back *

2X

Aerobic Capacity (Grip)
5 Rounds
1) Dumbbell Hold (20 Seconds)
2) Make Fist (40 Seconds)

Task
2X:

pinch grip Farmer Carry 35#/25# 20m down and back

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 @ 75%
#7: 2 reps @ 75%
#8: 2 reps @ 75%
#9: 2 reps @ 75%

WOD
E:90 X 12

1) Cal bike 15-18/12-15

2) SB OH Carry 20m down + 5 Push Press then 20m back

3) 20 10/side Ballistic Curl reverse lungs *https://youtu.be/hqOQDtjbvtA (6:29 in video)

4) 25-30 OH Mace sit-ups

Cash Out
3 Second Eccentric Barbell Curl
2 x 10
Work at a moderately challenging weight in week 1. Target 2.5kg (5lb) increase / week.

Overhead Single Arm DB Tricep Extension
2 x 10
Work at a moderately challenging weight in week 1. Perform 10 – 12 reps per arm per set. Target 5lb increase / week.
+
Core finisher:
0:45 Single arm plank (R)
60 Russian Twists
50 Hollow rocks
40 Windshield wipers
30 (15/sed) oblique crunches
20 Toes to Sky
0:45 Single arm plank (L)

Friday
09/16/2021
Warmup
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Gymnastics Bear Crawl
-Reverse Bear Crawl
-Arabesque with Rotation
-Crab Walk

+ 2-3 meters of Crocodile Push-Up Walk
https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s
+ 5 ball-ups with a controlled descent
https://www.youtube.com/watch?v=p8MINLazKRE

Week 4: Strict+Kipping pull-ups 1:3
3 sets: 1:3 Strict+Kipping pull-ups

We have set 1:3 as the ratio for strict to kipping pull ups. We are not setting you a goal of repititons you are doing this yourself. All unbroken, without coming off the bar.

SCALING: If you do not have a strict pull up complete 1 jumping pull into a 5 second eccentric into 8 jumping pull ups and 10-15 beat swings

5 min practice: Headstand Tuck Hold + Extension
Skill work:
Headstand + Tuck Extension
https://www.youtube.com/watch?v=TJNXLAwAuzM

Scaled options:
Wall assisted crow to handstand
https://www.youtube.com/watch?v=LWSqXJmBEH8
Headstand Tuck Hold Against The Wall
https://www.youtube.com/watch?v=fE27BIyUtXc

Week 4: Bar Muscle Up (10 min CAP)
3 sets:

Station 1: 3-5 reps of banded Bar MU for quality
https://www.instagram.com/p/CR44Hbag-y1/?utm_source=ig_web_copy_link

Station 2: Hollow Body Sliders
https://youtu.be/sUCVkzafP-U?list=TLGG1Wvi3j6ygN4xMTA5MjAyMQ

WOD
AMRAP (0:00-5:00)
15/12 Cal Row
10 Toes to Bar

–1 min rest–

AMRAP (6:00-11:00)
15/12 Cal Row
8 Pull-ups

–1 min rest–

AMRAP (12:00-17:00)
15/12 Cal Row
6 Chest to Bar

Cash Out
Durante Core:
5 rounds:
1) Hollow Rocks (10 reps)
2) V ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM

+
Standing Pike Stretch w/ Weight
30 sec hold x 3 rounds
https://www.youtube.com/watch?v=vN2Ko9Z_qrg&t=13s
V-Sit Stretch w/ Wall
90 sec hold
https://www.youtube.com/watch?v=-qY7CJG0q78&t=15s

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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