CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left Dynamic warm-up 1 set: 400-meter run (easy pace) 1 set: Bear crawl Samson lunges Soldier kicks Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump – Perform each movement 25 ft down and back. 1 set: 200-meter run (moderate pace) 3 rounds: :30 jump rope :30 rest 1 set: 200-meter run (fast/stride) Specific Warm-up -Deadlift Skill work Every 2:00 for 5 sets: 5 deadlifts – Build in load. Workout 3 rounds for time of: 50 double-unders 12 deadlifts (70/102 kg) Right into… 800-m run
Places libres : 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
Places libres : 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Specific Warm-up -Snatch progression Skill work EMOM 8: 1 squat snatch – Add load as mechanics and consistency allow. Burpee review Mini round 1 set: 5 lateral burpees over the bar 2 squat snatches 3 lateral burpees over the bar 1 squat snatch – Use workout variations. Workout For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (55/80 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Specific Warm-up -Snatch progression Mini round 1 set: 5 lateral burpees over the bar 2 squat snatches 3 lateral burpees over the bar 1 squat snatch – Use workout variations. Workout For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (55/80 kg) Accessory 5 sets: :40 strict handstand push-ups :20 rest :40 alternating dumbbell renegade rows :20 rest
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees Specific Warm-up Workout prep 3 sets :30 bike for calories (moderate pace) :10 plank hold/side – Rest 1:00 between sets. Workout AMRAP 20: Bike for calories – Every 20 calories, stop and perform a :20 side plank/side.
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees Specific Warm-up Workout prep 3 sets :30 bike for calories (moderate pace) :10 plank hold/side – Rest 1:00 between sets. Workout AMRAP 20: Bike for calories – Every 20 calories, stop and perform a :20 side plank/side.
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot warm-up and prep 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout KELLY rx 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m) – Step down from the box.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Strength 3 x 10 DB Bench Press then 3 x 10 BB Bench Press @ 65% of 1RM then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot warm-up and prep 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout KELLY rx 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m) – Step down from the box.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 set: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Strength 3 x 10 DB Bench Press then 3 x 10 BB Bench Press @ 65% of 1RM then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 set: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing efficiency Workout Every 3:00 for 10 sets: 250-m row – Rest the remainder of each interval.
Places libres : 6
Vue hebdomadaire
LUNDI, 28.04.2025
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Specific Warm-up -Snatch progression Skill work EMOM 8: 1 squat snatch – Add load as mechanics and consistency allow. Burpee review Mini round 1 set: 5 lateral burpees over the bar 2 squat snatches 3 lateral burpees over the bar 1 squat snatch – Use workout variations. Workout For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (55/80 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Specific Warm-up -Snatch progression Mini round 1 set: 5 lateral burpees over the bar 2 squat snatches 3 lateral burpees over the bar 1 squat snatch – Use workout variations. Workout For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (55/80 kg) Accessory 5 sets: :40 strict handstand push-ups :20 rest :40 alternating dumbbell renegade rows :20 rest
MARDI, 29.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees Specific Warm-up Workout prep 3 sets :30 bike for calories (moderate pace) :10 plank hold/side – Rest 1:00 between sets. Workout AMRAP 20: Bike for calories – Every 20 calories, stop and perform a :20 side plank/side.
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees Specific Warm-up Workout prep 3 sets :30 bike for calories (moderate pace) :10 plank hold/side – Rest 1:00 between sets. Workout AMRAP 20: Bike for calories – Every 20 calories, stop and perform a :20 side plank/side.
MERCREDI, 30.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot warm-up and prep 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout KELLY rx 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m) – Step down from the box.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Strength 3 x 10 DB Bench Press then 3 x 10 BB Bench Press @ 65% of 1RM then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot warm-up and prep 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout KELLY rx 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m) – Step down from the box.
JEUDI, 01.05.2025
VENDREDI, 02.05.2025
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 set: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Strength 3 x 10 DB Bench Press then 3 x 10 BB Bench Press @ 65% of 1RM then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 set: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing efficiency Workout Every 3:00 for 10 sets: 250-m row – Rest the remainder of each interval.
Places libres : 6
SAMEDI, 03.05.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left Dynamic warm-up 1 set: 400-meter run (easy pace) 1 set: Bear crawl Samson lunges Soldier kicks Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump – Perform each movement 25 ft down and back. 1 set: 200-meter run (moderate pace) 3 rounds: :30 jump rope :30 rest 1 set: 200-meter run (fast/stride) Specific Warm-up -Deadlift Skill work Every 2:00 for 5 sets: 5 deadlifts – Build in load. Workout 3 rounds for time of: 50 double-unders 12 deadlifts (70/102 kg) Right into… 800-m run
Places libres : 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
Places libres : 8
DIMANCHE, 04.05.2025