CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Shoulder warm-up 1 round: 5 push-ups to downward dog :20 static pull-up bar hang 10 alternating soldier kicks 10 scap pull-ups 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Workout 4 rounds for time with a partner: 30 toes-to-bars 400-m run – Share the toes-to-bars and run together. Skill work On a 10:00 clock: 3 sets of max-distance handstand walk OR EMOM 10: 10-20 alternating shoulder taps in a handstand hold or plank hold Stretching Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
Weightlifting 2. Week Clean & Jerk
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
WOD & Mobility
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 200-m row, easy 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Rowing warm-up Workout 3 rounds: AMRAP 7: 400/500-m row 10 deadlifts (61/84 kg) – Rest 2:00 between rounds – Pick up where you left off in the AMRAP. Workout 2 Karen For time: 150 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 7
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Double-under warm-up 1 set: 200-meter jog (conversation pace) 1 set: 10 alternating Spiderman stretches 10 alternating shoo the turtles 10 alternating standing quad stretches 10 calf raises :20 single-unders 1 set: :20 jump rope 20 plank shoulder taps 20 mountain climbers :20 jump rope 1 set: :20 jump rope 5 inchworms :20 jump rope 1 set: :20 jump rope 10 good morning + vertical jumps :20 jump rope 1 set: 200-meter jog Specific Warm-up -Power clean Strength 5 sets: 1 high hang power clean 1 hang power clean 1 below the knee power clean Workout prep 1 set: 3 power cleans 10-20 double-unders – Use workout variations. Workout AMRAP 10: 3 power cleans (25/30 kg) 20 single-unders – Add 5 single-unders each round.
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 rounds: :30 Cobra stretch to downward dog 10 PVC overhead squat :20-:30 bar hang Single-arm dumbbell overhead walk, right Single-arm dumbbell overhead walk, left – Single-arm walk 50 ft out and back. Skill Every 2:00 for 3 sets: 5 single-arm dumbbell overhead squats, right 5 single-arm dumbbell overhead squats, left Specific Warm-up -Bar muscle-up -Dumbbell power snatch Build-up 2 sets: 2 bar muscle-ups or workout variation 6 alternating dumbbell snatches – Light weight on round 1 and then intended workout weight on round 2. Workout EMOM 15: Min 1: 3 bar muscle-ups Min 2: Max-reps alternating DB snatches (15/22.5 kg) Min 3: Rest Stretching Accumulate: 1:00 couch stretch/side :30 child’s pose
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 rounds: :30 Cobra stretch to downward dog 10 PVC overhead squat :20-:30 bar hang Single-arm dumbbell overhead walk, right Single-arm dumbbell overhead walk, left – Single-arm walk 50 ft out and back. Skill Every 2:00 for 3 sets: 5 single-arm dumbbell overhead squats, right 5 single-arm dumbbell overhead squats, left Workout1 EMOM 15: Min 1: 3 bar muscle-ups Min 2: Max-reps alternating DB snatches (15/22.5 kg) Min 3: Rest Workout2 Timecap 18' 2 rounds for time with a partner: 50 KB swings (24/32 kg) 50 shuttle runs – One partner works at a time; switch as needed. – 1 shuttle run = 25 ft down/25 ft back
Weightlifting 2. Week Clean & Jerk
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps Specific Warm-up -Shoulder-to-overhead Strength EMOM 6: 4 push jerks – Build in load. Workout 4 rounds for time: 14/16-cal bike 16 box jumps (61/76 cm) 16 shoulder-to-overheads (30/50 kg)
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps 14-12-10-8-6-3-1-1-1-1 Deadlift Chose Conventional or Sumo
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps Specific Warm-up -Shoulder-to-overhead Strength EMOM 6: 4 push jerks – Build in load. Workout 4 rounds for time: 14/16-cal bike 16 box jumps (61/76 cm) 16 shoulder-to-overheads (30/50 kg)
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Double-under warm-up 1 set: 200-meter jog (conversation pace) 1 set: 10 alternating Spiderman stretches 10 alternating shoo the turtles 10 alternating standing quad stretches 10 calf raises :20 single-unders 1 set: :20 jump rope 20 plank shoulder taps 20 mountain climbers :20 jump rope 1 set: :20 jump rope 5 inchworms :20 jump rope 1 set: :20 jump rope 10 good morning + vertical jumps :20 jump rope 1 set: 200-meter jog Specific Warm-up -Power clean Strength 5 sets: 1 high hang power clean 1 hang power clean 1 below the knee power clean Workout prep 1 set: 3 power cleans 10-20 double-unders – Use workout variations. Workout AMRAP 10: 3 power cleans (45/70 kg) 20 double-unders – Add 10 double-unders each round.
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 3 shuttle runs 10 alternating Spiderman stretch + reaches 10 up-downs 3 shuttle runs 10 alternating Samson lunges 10 air squats 3 shuttle runs 10 alternating scorpion stretches 10 burpees Specific Warm-up -Thruster Build-up 2-3 sets: 5 thrusters – Add weight each set. Ring dip Accessory 3 sets: :05-:10 ring dip hold, top :30 rest :30 squat hold :30 rest :05-:10 ring dip hold, bottom :30 rest Workout 30-20-10 reps for time: Thrusters (25/40 kg) Ring dips
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 3 shuttle runs 10 alternating Spiderman stretch + reaches 10 up-downs 3 shuttle runs 10 alternating Samson lunges 10 air squats 3 shuttle runs 10 alternating scorpion stretches 10 burpees 14-12-10-8-6-3-1-1-1-1 Deadlift Chose Conventional or Sumo
Vue hebdomadaire
LUNDI, 17.11.2025
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 rounds: :30 Cobra stretch to downward dog 10 PVC overhead squat :20-:30 bar hang Single-arm dumbbell overhead walk, right Single-arm dumbbell overhead walk, left – Single-arm walk 50 ft out and back. Skill Every 2:00 for 3 sets: 5 single-arm dumbbell overhead squats, right 5 single-arm dumbbell overhead squats, left Specific Warm-up -Bar muscle-up -Dumbbell power snatch Build-up 2 sets: 2 bar muscle-ups or workout variation 6 alternating dumbbell snatches – Light weight on round 1 and then intended workout weight on round 2. Workout EMOM 15: Min 1: 3 bar muscle-ups Min 2: Max-reps alternating DB snatches (15/22.5 kg) Min 3: Rest Stretching Accumulate: 1:00 couch stretch/side :30 child’s pose
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 rounds: :30 Cobra stretch to downward dog 10 PVC overhead squat :20-:30 bar hang Single-arm dumbbell overhead walk, right Single-arm dumbbell overhead walk, left – Single-arm walk 50 ft out and back. Skill Every 2:00 for 3 sets: 5 single-arm dumbbell overhead squats, right 5 single-arm dumbbell overhead squats, left Workout1 EMOM 15: Min 1: 3 bar muscle-ups Min 2: Max-reps alternating DB snatches (15/22.5 kg) Min 3: Rest Workout2 Timecap 18' 2 rounds for time with a partner: 50 KB swings (24/32 kg) 50 shuttle runs – One partner works at a time; switch as needed. – 1 shuttle run = 25 ft down/25 ft back
MARDI, 18.11.2025
Weightlifting 2. Week Clean & Jerk
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
MERCREDI, 19.11.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps Specific Warm-up -Shoulder-to-overhead Strength EMOM 6: 4 push jerks – Build in load. Workout 4 rounds for time: 14/16-cal bike 16 box jumps (61/76 cm) 16 shoulder-to-overheads (30/50 kg)
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps 14-12-10-8-6-3-1-1-1-1 Deadlift Chose Conventional or Sumo
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1 set: 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1 set: 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps Specific Warm-up -Shoulder-to-overhead Strength EMOM 6: 4 push jerks – Build in load. Workout 4 rounds for time: 14/16-cal bike 16 box jumps (61/76 cm) 16 shoulder-to-overheads (30/50 kg)
JEUDI, 20.11.2025
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Double-under warm-up 1 set: 200-meter jog (conversation pace) 1 set: 10 alternating Spiderman stretches 10 alternating shoo the turtles 10 alternating standing quad stretches 10 calf raises :20 single-unders 1 set: :20 jump rope 20 plank shoulder taps 20 mountain climbers :20 jump rope 1 set: :20 jump rope 5 inchworms :20 jump rope 1 set: :20 jump rope 10 good morning + vertical jumps :20 jump rope 1 set: 200-meter jog Specific Warm-up -Power clean Strength 5 sets: 1 high hang power clean 1 hang power clean 1 below the knee power clean Workout prep 1 set: 3 power cleans 10-20 double-unders – Use workout variations. Workout AMRAP 10: 3 power cleans (25/30 kg) 20 single-unders – Add 5 single-unders each round.
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Double-under warm-up 1 set: 200-meter jog (conversation pace) 1 set: 10 alternating Spiderman stretches 10 alternating shoo the turtles 10 alternating standing quad stretches 10 calf raises :20 single-unders 1 set: :20 jump rope 20 plank shoulder taps 20 mountain climbers :20 jump rope 1 set: :20 jump rope 5 inchworms :20 jump rope 1 set: :20 jump rope 10 good morning + vertical jumps :20 jump rope 1 set: 200-meter jog Specific Warm-up -Power clean Strength 5 sets: 1 high hang power clean 1 hang power clean 1 below the knee power clean Workout prep 1 set: 3 power cleans 10-20 double-unders – Use workout variations. Workout AMRAP 10: 3 power cleans (45/70 kg) 20 double-unders – Add 10 double-unders each round.
VENDREDI, 21.11.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 3 shuttle runs 10 alternating Spiderman stretch + reaches 10 up-downs 3 shuttle runs 10 alternating Samson lunges 10 air squats 3 shuttle runs 10 alternating scorpion stretches 10 burpees Specific Warm-up -Thruster Build-up 2-3 sets: 5 thrusters – Add weight each set. Ring dip Accessory 3 sets: :05-:10 ring dip hold, top :30 rest :30 squat hold :30 rest :05-:10 ring dip hold, bottom :30 rest Workout 30-20-10 reps for time: Thrusters (25/40 kg) Ring dips
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 3 shuttle runs 10 alternating Spiderman stretch + reaches 10 up-downs 3 shuttle runs 10 alternating Samson lunges 10 air squats 3 shuttle runs 10 alternating scorpion stretches 10 burpees 14-12-10-8-6-3-1-1-1-1 Deadlift Chose Conventional or Sumo
SAMEDI, 22.11.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Shoulder warm-up 1 round: 5 push-ups to downward dog :20 static pull-up bar hang 10 alternating soldier kicks 10 scap pull-ups 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Workout 4 rounds for time with a partner: 30 toes-to-bars 400-m run – Share the toes-to-bars and run together. Skill work On a 10:00 clock: 3 sets of max-distance handstand walk OR EMOM 10: 10-20 alternating shoulder taps in a handstand hold or plank hold Stretching Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
Weightlifting 2. Week Clean & Jerk
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
DIMANCHE, 23.11.2025
WOD & Mobility
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 200-m row, easy 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Rowing warm-up Workout 3 rounds: AMRAP 7: 400/500-m row 10 deadlifts (61/84 kg) – Rest 2:00 between rounds – Pick up where you left off in the AMRAP. Workout 2 Karen For time: 150 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 7