CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace β Row, ski, or air bike. β Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows 10 air squats 5-10 strict ring dips (scale to foot-assisted ring dips) β Rest :10-:20 between movements. Specific Warm-up -Rowing technique + wall-ball shot -Muscle-up Mini round 1 set: 3 muscle-ups 6-calorie bike 9 wall-ball shots β Use workout variations. Workout For time, partitioned any way: 40 muscle-ups 80-cal row 120 wall-ball shots (6/9 kg) β 20:00 time cap.
Free spots: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
CrossFit warm-up with biking | 12:00 1 set: :30 Echo bike, easy :30 Echo bike, moderate 1 set: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 1 set: :30 Echo bike, moderate :30 Echo bike, fast 1 set: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Workout 1 AMRAP 15: 11/15-cal Echo bike 10 strict handstand push-ups 5 hang power cleans (56/84 kg) Tabata -Bar hang -Plank Mobility
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 5,500-m bike
Free spots: 10
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
General warm-up 2 sets: 20 jumping jacks 10 PVC pass-throughs 10 push-ups to downward dog 5 elbow-to-instep/leg 10 air squats/overhead squats 10 PVC snatch-grip deadlifts Specific Warm-up -Rope climb -Power snatch Strength EMOM 7: 1 power snatch + 1 hang power snatch β Start around 50-60% of workout weight and build each round. β Aim to be at or above workout weight by Minutes 5-7. Mini round 1 set: 5 power snatches 1 rope climb β Use workout variations. Workout For time: 15 power snatches (40/60 kg) 5 rope climbs (4.6/4.6 m) 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climb
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats β Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 3 front squats β Build to 70-80% of 1-rep-max front squat. β Rest 1:00 between sets. Workout On a 20:00 clock: Build to a 3-rep-max front squat Skill work 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats β Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 3 front squats β Build to 70-80% of 1-rep-max front squat. β Rest 1:00 between sets. Workout On a 20:00 clock: Build to a 3-rep-max front squat Skill work 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 5 sets of: 3 Tall Snatch (without dip) 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Free spots: 4
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 1 set: 5 power cleans 5 strict presses 10 kip swings 20 V-ups or tuck-ups 200-meter run (faster) Specific Warm-up -Toes-to-bar -Power clean + push press Strength EMOM 8: 1 clean + push press β Increase weight across as many sets as possible. β Set expectations and have athletes stage weights before starting the EMOM. Practice round 1 set: 10 push presses 10 toes-to-bars β Use workout variations. Workout 5 rounds for time: 15 push presses (45/70 kg) 20 toes-to-bars
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 12-10-8-6-3-3-3 Conventional Deadlift between sets 10 DB Shoulder Press then 4 x 10 Sumo Deadlift
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 1 set: 5 power cleans 5 strict presses 10 kip swings 20 V-ups or tuck-ups 200-meter run (faster) Specific Warm-up -Toes-to-bar -Power clean + push press Strength EMOM 8: 1 clean + push press β Increase weight across as many sets as possible. β Set expectations and have athletes stage weights before starting the EMOM. Practice round 1 set: 10 push presses 10 toes-to-bars β Use workout variations. Workout 5 rounds for time: 15 push presses (45/70 kg) 20 toes-to-bars
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 2,400-m run
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 2,400-m run
Free spots: 4
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs 12-10-8-6-3-3-3 Conventional Deadlift between sets 10 DB Shoulder Press then 4 x 10 Sumo Deadlift
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
Weekly view
MONDAY, 06.07.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
General warm-up 2 sets: 20 jumping jacks 10 PVC pass-throughs 10 push-ups to downward dog 5 elbow-to-instep/leg 10 air squats/overhead squats 10 PVC snatch-grip deadlifts Specific Warm-up -Rope climb -Power snatch Strength EMOM 7: 1 power snatch + 1 hang power snatch β Start around 50-60% of workout weight and build each round. β Aim to be at or above workout weight by Minutes 5-7. Mini round 1 set: 5 power snatches 1 rope climb β Use workout variations. Workout For time: 15 power snatches (40/60 kg) 5 rope climbs (4.6/4.6 m) 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climb
TUESDAY, 07.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats β Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 3 front squats β Build to 70-80% of 1-rep-max front squat. β Rest 1:00 between sets. Workout On a 20:00 clock: Build to a 3-rep-max front squat Skill work 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats β Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 3 front squats β Build to 70-80% of 1-rep-max front squat. β Rest 1:00 between sets. Workout On a 20:00 clock: Build to a 3-rep-max front squat Skill work 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 5 sets of: 3 Tall Snatch (without dip) 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Free spots: 4
WEDNESDAY, 08.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 1 set: 5 power cleans 5 strict presses 10 kip swings 20 V-ups or tuck-ups 200-meter run (faster) Specific Warm-up -Toes-to-bar -Power clean + push press Strength EMOM 8: 1 clean + push press β Increase weight across as many sets as possible. β Set expectations and have athletes stage weights before starting the EMOM. Practice round 1 set: 10 push presses 10 toes-to-bars β Use workout variations. Workout 5 rounds for time: 15 push presses (45/70 kg) 20 toes-to-bars
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 12-10-8-6-3-3-3 Conventional Deadlift between sets 10 DB Shoulder Press then 4 x 10 Sumo Deadlift
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
General warm-up 1 set: 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200-meter run (moderate) 1 set: 5 power cleans 5 strict presses 10 kip swings 20 V-ups or tuck-ups 200-meter run (faster) Specific Warm-up -Toes-to-bar -Power clean + push press Strength EMOM 8: 1 clean + push press β Increase weight across as many sets as possible. β Set expectations and have athletes stage weights before starting the EMOM. Practice round 1 set: 10 push presses 10 toes-to-bars β Use workout variations. Workout 5 rounds for time: 15 push presses (45/70 kg) 20 toes-to-bars
Free spots: 8
THURSDAY, 09.07.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 5,500-m bike
Free spots: 10
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 2,400-m run
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 power jump single-unders (more aggressive jump) 10 burpees 10 push-ups :30 single single double-under 1 set: 1:00 double-unders or attempts β Use this as a test for scaling. Specific Warm-up Run + row build-up 1 set: 150-meter legs only row | Focus on setup position, and keeping shoulders in front of hips. 100-meter run | Focus on pulling knee forward into figure 4 position. 150-meter legs + back row | Focus on delaying the lean back until after the legs drive. 100-meter run | Focus on faster turnover of the feet. 150-meter row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100-meter run | Focus on leaning forward from the ankles. Test round 1 set: 250-meter row 25 double-unders 200-meter run β Use workout variations. For time: 1,500-m row 150 double-unders 2,400-m run
Free spots: 4
FRIDAY, 10.07.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs 12-10-8-6-3-3-3 Conventional Deadlift between sets 10 DB Shoulder Press then 4 x 10 Sumo Deadlift
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, run, or row 5 inchworms :30 burpees :30 box step-overs 1:00 bike, run, or row 5 Cossack squats/side :30 burpee box step-overs 1:00 bike, run, or row 5 leg swings/side (front-to-back) :30 burpee box jump-overs Specific Warm-up -Deadlift Loading up + workout prep 3 sets: 10 deadlifts 3 burpee box jump-overs β Build in load to workout weight. β Increase pace with each set to workout pace. β Rest 1:00 between rounds. Workout AMRAP 10: 3 burpee box jump-overs (51/61 cm) 3 deadlifts (70/102 kg) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc β¦ Core work 8 sets: :20 Russian twists (6/9 kg) :10 rest :20 hollow rocks :10 rest
Free spots: 8
SATURDAY, 11.07.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace β Row, ski, or air bike. β Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows 10 air squats 5-10 strict ring dips (scale to foot-assisted ring dips) β Rest :10-:20 between movements. Specific Warm-up -Rowing technique + wall-ball shot -Muscle-up Mini round 1 set: 3 muscle-ups 6-calorie bike 9 wall-ball shots β Use workout variations. Workout For time, partitioned any way: 40 muscle-ups 80-cal row 120 wall-ball shots (6/9 kg) β 20:00 time cap.
Free spots: 8
SUNDAY, 12.07.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
CrossFit warm-up with biking | 12:00 1 set: :30 Echo bike, easy :30 Echo bike, moderate 1 set: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 1 set: :30 Echo bike, moderate :30 Echo bike, fast 1 set: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Workout 1 AMRAP 15: 11/15-cal Echo bike 10 strict handstand push-ups 5 hang power cleans (56/84 kg) Tabata -Bar hang -Plank Mobility
Free spots: 8