CrossFit Allmend
Fit for Lifts
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Dynamic warm-up 3 sets: :30 jumping jacks 10 alternating reverse lunges :30 Cobra stretch to downward dog 10 box step-ups/box jumps Skill 2 rounds for max reps: :30 single-unders :30 rest :30 double-unders :30 rest :30 triple-unders or cross-overs :30 rest Specific Warm-up -Toes-to-bar practice Mini round 1 set: 6 box jumps (workout height) 24 double-unders 6 toes-to-bars – Use workout variations. Workout AMRAP 12: 24 double-unders 12 toes-to-bars – Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm). – Pick up wherever you left off before each set of box jumps.
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 100-meter jog Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance 2 sets: 200-meter run Specific -KB Front Rack Carry -KB Swings 5 sets for completion: KB Front Rack carry (30m) (2x24 / 2x16) 10 heavy Russian kettlebell swings – Rest 1:00 between sets. AMRAP 8: 15 sit-ups :30 plank hold
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 100-meter jog Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance 2 sets: 200-meter run Specific -KB Front Rack Carry -KB Swings 5 sets for completion: KB Front Rack carry (30m) (2x24 / 2x16) 10 heavy Russian kettlebell swings – Rest 1:00 between sets. AMRAP 8: 15 sit-ups :30 plank hold
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 3: 20 mountain climbers 10 air squats 10 push-ups Specific -Rowing technique wod prep 1 round 5 air squats 5 kb deadlifts 5 push ups 200m row Workout AMRAP 12 10 air squats 10 kb deadlifts 10 push ups 200 row cool down
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 3: 20 mountain climbers 10 air squats 10 push-ups Specific -Rowing technique wod prep 1 round 5 air squats 5 kb deadlifts 5 push ups 200m row Workout AMRAP 12 10 air squats 10 kb deadlifts 10 push ups 200 row cool down
Weightlifting 2. Week Clean & Jerk
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 5 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Dynamic warm-up 3 sets: :30 jumping jacks 10 alternating reverse lunges :30 Cobra stretch to downward dog 10 box step-ups/box jumps Skill 2 rounds for max reps: :30 single-unders :30 rest :30 double-unders :30 rest :30 triple-unders or cross-overs :30 rest Specific Warm-up -Toes-to-bar practice Mini round 1 set: 6 box jumps (workout height) 24 double-unders 6 toes-to-bars – Use workout variations. Workout AMRAP 12: 24 double-unders 12 toes-to-bars – Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm). – Pick up wherever you left off before each set of box jumps.
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 easy row :20 moderate row :20 hard row 10 alternating Spiderman stretch 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs 1 set: :20 easy row :20 moderate row :20 hard row 10 kip swings 1 set: :20 easy row :20 moderate row :20 hard row 10 kipping pull-ups or kip swings Specific Warm-up -Muscle-up -Back squat Build up 4 sets: 4 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout For time: 2 ring muscle-ups 2 back squats (70/100 kg) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats
Wochenansicht
MONTAG, 27.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 100-meter jog Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance 2 sets: 200-meter run Specific -KB Front Rack Carry -KB Swings 5 sets for completion: KB Front Rack carry (30m) (2x24 / 2x16) 10 heavy Russian kettlebell swings – Rest 1:00 between sets. AMRAP 8: 15 sit-ups :30 plank hold
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 100-meter jog Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance 2 sets: 200-meter run Specific -KB Front Rack Carry -KB Swings 5 sets for completion: KB Front Rack carry (30m) (2x24 / 2x16) 10 heavy Russian kettlebell swings – Rest 1:00 between sets. AMRAP 8: 15 sit-ups :30 plank hold
DIENSTAG, 28.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 3: 20 mountain climbers 10 air squats 10 push-ups Specific -Rowing technique wod prep 1 round 5 air squats 5 kb deadlifts 5 push ups 200m row Workout AMRAP 12 10 air squats 10 kb deadlifts 10 push ups 200 row cool down
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 3: 20 mountain climbers 10 air squats 10 push-ups Specific -Rowing technique wod prep 1 round 5 air squats 5 kb deadlifts 5 push ups 200m row Workout AMRAP 12 10 air squats 10 kb deadlifts 10 push ups 200 row cool down
Weightlifting 2. Week Clean & Jerk
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 5 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
DONNERSTAG, 30.07.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Dynamic warm-up 3 sets: :30 jumping jacks 10 alternating reverse lunges :30 Cobra stretch to downward dog 10 box step-ups/box jumps Skill 2 rounds for max reps: :30 single-unders :30 rest :30 double-unders :30 rest :30 triple-unders or cross-overs :30 rest Specific Warm-up -Toes-to-bar practice Mini round 1 set: 6 box jumps (workout height) 24 double-unders 6 toes-to-bars – Use workout variations. Workout AMRAP 12: 24 double-unders 12 toes-to-bars – Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm). – Pick up wherever you left off before each set of box jumps.
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Dynamic warm-up 3 sets: :30 jumping jacks 10 alternating reverse lunges :30 Cobra stretch to downward dog 10 box step-ups/box jumps Skill 2 rounds for max reps: :30 single-unders :30 rest :30 double-unders :30 rest :30 triple-unders or cross-overs :30 rest Specific Warm-up -Toes-to-bar practice Mini round 1 set: 6 box jumps (workout height) 24 double-unders 6 toes-to-bars – Use workout variations. Workout AMRAP 12: 24 double-unders 12 toes-to-bars – Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm). – Pick up wherever you left off before each set of box jumps.
FREITAG, 31.07.2026
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 easy row :20 moderate row :20 hard row 10 alternating Spiderman stretch 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs 1 set: :20 easy row :20 moderate row :20 hard row 10 kip swings 1 set: :20 easy row :20 moderate row :20 hard row 10 kipping pull-ups or kip swings Specific Warm-up -Muscle-up -Back squat Build up 4 sets: 4 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout For time: 2 ring muscle-ups 2 back squats (70/100 kg) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats
SAMSTAG, 01.08.2026
SONNTAG, 02.08.2026