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  • 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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02/21/2024
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 OH squats with an empty bar working within your range of motion

6) 5 Snatch balance with a narrow stance (feet together)

7) 5 Snatch grip presses

8) 5 stiff leg muscle snatches from as far as your arms hang long

Week 3: 1 Muscle Snatch + 2 Snatch Balances (10min CAP)
1 Muscle Snatch + 2 Snatch Balances

Week 1: Work at 55% of 1RM Snatch for 4 x 1+2.

Week 2: Apply target weight increase and complete 4 x 1+2

Week 3: Apply target weight increase and complete 4 x 1+2

Week 4: Work at 55% of 1RM Snatch for 4 x 1+2

Target 2.5kg (5#) increase / week if work sets are below 100kg (220#).
Target 5kg (10#) increase / week if work sets are above 100kg (220#).

Week 3: Tempo Snatch (15 min CAP)
Tempo Snatch: use a 3 second concentric to top of the knee, then finish your Snatch.

Week 1: Work to 80% of 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Sets 3×2.

Week 2: Work to 85% of 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Sets 2×2.

Week 3: Work at 72% of 1RM Snatch for 3×1.

Week 4: Work to 87% of 1RM Snatch for lx1. Then decrease weight by 10% for Drop Set 1×1.

WOD
For time:
5 overhead squats
500m Row
10 overhead squats
500m Row
15 overhead squats
500m Row
20 overhead squats
500m Row
25 overhead squats
500m Row

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
500m Row
10 overhead squats
500m Row
15 overhead squats
500m Row
20 overhead squats
500m Row
25 overhead squats
500m Row

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
300m Row
4 overhead squats
300m Row
6 overhead squats
300m Row
8 overhead squats
300m Row
10 overhead squats
300m Row

♀ 35 lb
♂ 45 lb

Wednesday
02/20/2024
Warm up
1) 10/side Seated 90-90 Hip Rotations

2) 10/side Half Kneeling Weight Shift
https://www.youtube.com/watch?v=K9Tnc30dnqw

3) 10/side Wall Hip Opener (pigeon)

+

2 ROUNDS @ INCREASING EFFORT:

18/15 cal Bike/Row

12 Alternating Kettlebell Half Snatch (6/side) 53/35lb
https://www.youtube.com/watch?v=lzM6fWEChQg

6 Dual KB Rack Squat 53/35lb

rest 45 sec between rounds

Back Squat 5×1
Back Squat for load:
#1: 1 rep @ 80%
#2: 1 rep @ 90%
#3: 1 rep @ 95%
#4: 1 rep @ 101%
#5: 1 rep @ 105%

WOD
RX
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups

INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups

BEGINNER
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups

Tuesday
02/19/2024
Only 10:30am class today

WOD
AMRAP (with a Partner) in 32 Minutes
6K Row
44 Push-Ups
44 Wall Balls (20/14 lb)
44 Box Jumps (24/20 in)
44 Abmat Sit-Ups

* One Rows while the other Works. If the row is completed, both partners may work together on the AMRAP.

Monday
02/18/2024
Yoga
10:15am Yoga

11:30am – 2pm Open gym
Open gym

Sunday
02/17/2024
10:00am – 11:15am Community Class
Community Class

10.00am – 1pm Open gym
Open gym

Saturday
02/16/2024
Warm Up (Time CAP:12min)
1) 10 reps/side adductor rocks
2) 8 reps egg rocks
3) Dynamic frog stretch
4) 10/side Squat thoracic extension
5) 10 reps Shoulder Roll Overs
6) 10 reps/ side Front rack + back rack rotations
7) 10 reps clean grip OHS
8) 10 reps sotts presses
9) 10 Wrist rocks + 10 wrist push ups
10) Upward dog position hold (fingers pointed back)

https://photos.app.goo.gl/RCSrJzK2qumXY3eE6

Week 2: Power Clean (12min Cap)
In Week 1, work to 80% of your 1RM Clean & Jerk for 1×1. Then, decrease weight by 10% for Drop Sets 2×2.

Target 5kg (10#) increase / week if work sets are above M1Okg (242#).

Target 2.5kg (5#) increase / week if work sets are below 110kg (242#).

In Week 4, work up to a 1RM Power Clean!
No more than 2 misses at any given weight. No drop sets.

Week 2: Clean and Jerk (20min Cap)
Clean and Jerk

Week 1: Work to 70% of 1RM Clean & Jerk for 1×1.
Then decrease weight by 10% for Drop Sets 2×1.

Week 2: Apply target weight increase for 1×1
Then decrease weight by 10% for Drop Sets 2×1.

Week 3: Apply target weight increase for 1×1.
Then decrease weight by 10% for Drop Sets 2×1.

Week 4: Apply target weight increase for 1×1.
No Drop Sets.

Target 2.5kg (5#) increase / week if work sets are below 110kg (242#)
Target 5kg (10#) increase / week if work sets are above 110kg (242#)

Christine
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24”/20”)

Intermediate option:
3 rounds for time of:
500-meter row
12 deadlifts
21 box jumps

♀ 20 in, 105 lb
♂ 20 in, 155 lb

Beginner option:
3 rounds for time of:
400-meter row
9 deadlifts
15 box jumps

♀ 12 in, 55 lb
♂ 12 in, 75 lb

Friday
02/15/2024
Warm Up
Tabata 2 sets (20 sec work/10 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

Task I
8 min EMOM:

Odd minute: 5 Kipping Chest to Bat Pull Ups (scaled: Kipping Pull up or Beat Swings)

* Try to focus on hitting Chest to Bar in HOLLOW position rather than a sloppy arch under the bar.

Even minute: 5 Box Muscle Up

The higher the box for the Box Bar Muscle Up, the easier the skill will be.

Task II
Wall Walk Focus:

5 rounds for quality:

3 Box Hollow Walk Out
10-20 sec HS Hold

-rest 60 sec-

WOD
AMRAP20:

10 Strict Pull Ups
20 Goblet Step Back Lunges (50/35)
30 Sit ups
60 DUs

Thursday
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