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..
07/26/2021
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit

Warmup
2X:

10 Goblet squats 53/35
20 KBS
40 DU

Aerobic Capacity
5 Rounds

1) Goblet Squat (15 Seconds)
2) Air Squat (45 Seconds)

Back Squat 3-4-4-3-3-2-2-2-2-2
Back Squat for load:
#1: 3 reps @ 55%
#2: 4 reps @ 65%
#3: 4 reps @ 65%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 2 reps @ 80%
#7: 2 reps @ 80%
#8: 2 reps @ 80%
#9: 2 reps @ 80%
#10: 2 reps @ 80%

WOD
10 min AMRAP

15 Wall Balls
10 T2B
5 Dips

Cash Out
Staggered-Stance Good Morning
3 x 8
Work at a moderately challenging weight in week one. Perform 8 reps per leg per set. Target 2.5kg (5#) – 5kg (11#) increase / week.

Single Leg Glute Bridge
3 x 10
Work at a moderately challenging weight in week one. Perform 10 reps per leg per set. Target 5lb increase / week
+
60 Hollow Flutters
50 Alternating V-ups
40 Arch Pulses
30 Shoulder Touches
20 Sit-ups + backward fold

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

Monday
07/25/2021
Yoga
10:00am Yoga
Sunday
07/25/2021
WOD
Teams of 2:

100 Wall Ball Sit Ups
400 m Run (together)
50 dB snatches
:30 HS Hold (each partner)
50 Wall Balls
:30 HS Hold (each partner)
50 dB Step Ups
400 m Run
50 Push ups
:30 HS Hold (each partner)
50 T2B
:30 HS Hold (each partner)
50 Burpees
400 m Run

Sunday
07/23/2021
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit

Warmup
TYQ
200m Sled “sprint” & Jumping Air Squats
1 set
Do not walk on the sled sprint, give it all you have and keep your feet moving.

Once you reach the 200m mark, do as many jumping air squats as possible.
Those might be hard! 🙂

Aerobic Capacity
5 Rounds

1) American Kettlebell Swing (15 Seconds)
2) Bird Picker (45 Seconds)

Task
Sand Bag lift

2 rounds of 5 sand bag lifts to top of box

*relay style
**Place Sandbag on top of varying height boxes as the bag weight increases

Back Squat 5-4-4-3-3-3-3-3
Back Squat for load:
#1: 5 reps @ 50%
#2: 4 reps @ 60%
#3: 4 reps @ 60%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
#6: 3 reps @ 75%
#7: 3 reps @ 75%
#8: 3 reps @ 75%

WOD
15 Minute AMRAP
200m Farmers walk with 1 KB
20 Double Unders
20 SB Floor Press
20 Double Unders
20 Kettlebell Swings, 53#/35#
20 Double Unders
10 SB Cleans

Cash Out
Barbell Hip Thruster
4 x 6
*Week 1: Work at a moderately challenging weight for 4×10. Rest 2 minutes between work sets.
Week 2: Apply target weight increase and complete 4×8. Rest 2 minutes between work sets.
Week 3: Apply target weight increase and complete 4×6. Rest 2 minutes between work sets.
Week 4: Apply target weight increase and complete 4×4. Rest 2 minutes between work sets.
Target 10kg (22#) increase / week if work sets are above 150kg (330#).
Target 5kg (11#) increase / week if work sets are below 150kg (330#).

Weighted Single Leg Calf Raise
3 x 12

Straight Leg Barbell Sit Up
3 x 10

Friday
07/22/2021
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit

Warmup
2X:

1️⃣ Goblet Curtsy Squat
2️⃣ Single Arm Muscle Snatch to Reverse Lunge
3️⃣ DB Rack Tall Kneeling to Standing + High Knee
4️⃣ DB Split Stance Single Arm RDL

*https://www.instagram.com/p/CP_P6mMFENM/?utm_source=ig_web_copy_link

Aerobic Capacity
5 Rounds

1) Overhead Squat (15 Seconds)
2) Behind Neck Strict Press w/PVC (45 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

Snatch
Snatch
4 x 2

In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.
In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.
In Week 3, work to 83% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 3×2.
In Week 4, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 2×2.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).

SNATCH HIGH PULLS
Snatch High Pulls
3 x 2

In Week 1, work at 100% of 1RM Snatch for 3×3. Rest 2 minutes between work sets.
In Week 2, apply target weight increase and complete 2×3. Rest 2 minutes between work sets.
In Week 3, apply target weight increase and complete 3×2. Rest 2 minutes between work sets.
In Week 4, apply target weight increase and complete 2×2. Rest 2 minutes between work sets.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).

WOD
“4 Min Amrap:
5 Power Snatch (95/65)
10 Slamballs (35/25)
5 Burpees over bar
-Rest 2 min-
4 min amrap
5 SDHP
10 Slamball
5 Burpee over bar
-rest 2 min-
4min amrap
5 Power Clean
10 Slamball
5 Burpee over bar”

Cash Out
Banded Dumbbell Floor Press
3 x 12
Seated 3 Way Lateral Shoulder Raise
3 x 8
*https://youtu.be/yePLC7ndLRg
Seated DB Overhead Tricep Extension
3 x 12
Plyo Push-Up
3 x 10

+
30 v-ups
60 Bicycles
30 Weighted sit-ups
60 Flutter kicks
30 Toe touches
60 Mountain climbers

Thursday
07/21/2021
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit

Warmup
2X:

Goblet Deficit Split Squat
Single Arm Rack Deficit Split Squat
Single Arm Overhead Deficit Split Squat

*https://www.instagram.com/p/CQ4Ev67LnRK/?utm_source=ig_web_copy_link

Aerobic Capacity
5 Rounds

1) Push Jerk (4 Reps)
2) Standing Hold in Front Rack (8 Seconds)
3) Push Jerk (4 Reps)
4) Double PVC Strict Press (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

Power Clean
Power Clean
1 x 1 @ MAX lb

In Week 1, work to 80% of your 1RM Clean for 1×1. Then decrease weight by 10% for Drop Sets 2×2.
In Week 2, work to 85% of your 1RM Clean for 1×1. Then decrease weight by 10% for Drop Set 1×2.
In Week 3, work to a 1RM Power Clean. No more than 2 misses at any given weight. No Drop Sets.
In Week 4, work to 80% of your 1RM Clean for 1×1. Then decrease weight by 10% for Drop Set 1×2.
Target 5kg (11#) increase / week if work sets were above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets were below 110kg (242#).

Halt Clean
Halt Clean
3 x 1

Hold a 2 second pause at position two (knee height), then perform a full Clean.
In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
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#).

JERK BEHIND THE NECK
Jerk Behind the Neck
3 x 1

In Week 1, work at 80% of your 1RM Clean & Jerk for 4×2.
In Week 2, work at 85% of your 1RM Clean & Jerk for 3×2.
In Week 3, work at 90% of your 1RM Clean & Jerk for 3×1.
In Week 4, work to 93% of your 1RM Clean & Jerk for 1×1 or a discretionary max! No more than 2 misses at a given weight.

WOD
Every :90 x 10

5 Deadlift 115#/75#
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back squat

Cash Out
Romanian Deadlift (RDL’s) From Rack
3 x 5

*In Week 1, work at a moderately chal
moderately challenging weight. Keep tension the entire set.
Target 10kg (22#) increase / week if work sets were above 150kg (330#).
Target 5kg (11#) increase / week if work sets were below 150kg (330#).

Isometric Back Extension
3 x 30 s

Hollow Rocks
3 x :30s x MAX

Tall Bird Dog
3 x :30s

Side Plank
3 x :30s

Wednesday
07/20/2021
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit

Warmup
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Mechanical Bear Crawl
-Gymnastics Bear Crawl
-Arabesque with Rotation
-Inch Worm
-Crab Walk

Week 3: Pistol Squat
Skill Prep:
Static Ankle Stretch
10/leg Reverse Lunge Progression
https://youtu.be/VHaAQzK4AHA?list=TLGG1R6FqYQSbdkxNzA3MjAyMQ
5-leg Candlestick Roll to Pistol (scaled: Candlestick Roll To Burpees)
https://www.youtube.com/watch?v=Zbv6twzC4xg

Skill:
Pistol Chair Squat
1 set: 12 reps (6/per side, rest as needed)
https://youtu.be/tgo-uxHJOPc?list=TLGGcz26I3kFwcsxNzA3MjAyMQ

Week 3: TTB
Week 3

Task I: *please check notes for scaling options
The Ball Up+Strict TTB+The Kip Swing
Perform 5-10 single reps for quality

Task II: *please check notes for scaling options
perform 3 sets:
40% of max TTB into
xx Toes to lines into
xx Beats Swings into
xx V-Ups

xx= the same number as the percentage of maximum
(This means you will complete 120% of your maximum reps on the bar. However, there is a breakdown of intensity as you perform the reps).

WOD
40/30 Cal Row/Bike
40 HOD push ups
40 T2B
10 Burpess
40/30 Cal Row/Bike
20 HOD push ups
20 T2B
10 Burpees
40/30 Cal Row/Bike
10 HOD push ups
10 T2B
10 Burpees

Cash Out
Ankle mobility:
*1 min: banded ankle mobilization
https://www.youtube.com/watch?v=FKJ1MOOyjB4
* 3 sets, 5/5 reps: calf eccentric
https://www.youtube.com/watch?v=6zESRNPRsdo
+
Bird dog row
5 sets: 10,8,6,4,2
+
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

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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