CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang Specific Warm-up Sit-ups 1 set: 5 synchronized sit-ups, slow 10 synchronized sit-ups, fast Toes-to-bars Strict knees-to-elbows Mini round 1 set: 10 synchronized sit-ups 15/20 calories 10 toes-to-bars 15/20 calories 3 synchronized strict knees-to-elbows – Use workout variations. Workout For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 synchronized strict knees-to-elbows 42/60 calories – Use any machine for calories.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Specific Warm-up -Dumbbell hang power snatch Suitcase carry 1 set: 25-meter single-dumbbell suitcase carry/arm Mini round 1 set: 25-meter single-dumbbell suitcase carry/arm 12-calorie bike 10 alternating dumbbell snatches – Use workout variations. Workout AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Specific Warm-up -Dumbbell hang power snatch Suitcase carry 1 set: 25-meter single-dumbbell suitcase carry/arm Mini round 1 set: 25-meter single-dumbbell suitcase carry/arm 12-calorie bike 10 alternating dumbbell snatches – Use workout variations. Workout AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Workout 1 AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches Workout 2 3 rounds for time: 800-m run 20 pull-ups 60 air squats
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up -Handstand push-up -Deadlift Skill work 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier. Workout 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (70/100 kg) Handstand push-ups
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Strength 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up -Handstand push-up -Deadlift Skill work 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier. Workout 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (70/100 kg) Handstand push-ups
Freie Plätze: 2
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts Specific Warm-up -Shuttle run -Bar muscle-up Mini round 1 set: 5 shuttle runs 3 bar muscle-ups – Use workout variations. Workout 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back.
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 3 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts STRENGTH 5x 8-10 Bench Press (increase weight every set) then 5x 6-8 DB Flyes (increase weight every set) between sets 8 DB Bent over Row each side
Freie Plätze: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts Specific Warm-up -Shuttle run -Bar muscle-up Mini round 1 set: 5 shuttle runs 3 bar muscle-ups – Use workout variations. Workout 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back.
Freie Plätze: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 4-8 front squats – Build to 50-60% of 1-rep-max front squat. – Rest 1:00-2:00 between sets. Workout Heavy For load: 8-8-8-8-8 Front squat
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up -Power clean -Push jerk Skill work Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk – Build in load to at or above workout load. Mini round 1 round: 4 power cleans 4 push jerks 4 box jump-overs – Use workout variations Workout 15-12-9-6-3 reps for time: Power cleans (34/52 kg) Push jerks Box jump-overs (51/61 cm)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run STRENGTH 5x 8-10 Bench Press (increase weight every set) then 5x 6-8 DB Flyes (increase weight every set) between sets 8 DB Bent over Row each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up -Power clean -Push jerk Skill work Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk – Build in load to at or above workout load. Mini round 1 round: 4 power cleans 4 push jerks 4 box jump-overs – Use workout variations Workout 15-12-9-6-3 reps for time: Power cleans (34/52 kg) Push jerks Box jump-overs (51/61 cm)
Freie Plätze: 8
Wochenansicht
MONTAG, 19.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Specific Warm-up -Dumbbell hang power snatch Suitcase carry 1 set: 25-meter single-dumbbell suitcase carry/arm Mini round 1 set: 25-meter single-dumbbell suitcase carry/arm 12-calorie bike 10 alternating dumbbell snatches – Use workout variations. Workout AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Specific Warm-up -Dumbbell hang power snatch Suitcase carry 1 set: 25-meter single-dumbbell suitcase carry/arm Mini round 1 set: 25-meter single-dumbbell suitcase carry/arm 12-calorie bike 10 alternating dumbbell snatches – Use workout variations. Workout AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) Workout 1 AMRAP 15: 100-m single-DB suitcase carry (15/22.5 kg) 20-cal bike 30 alternating DB hang snatches Workout 2 3 rounds for time: 800-m run 20 pull-ups 60 air squats
DIENSTAG, 20.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up -Handstand push-up -Deadlift Skill work 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier. Workout 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (70/100 kg) Handstand push-ups
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Strength 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up -Handstand push-up -Deadlift Skill work 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier. Workout 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (70/100 kg) Handstand push-ups
Freie Plätze: 2
MITTWOCH, 21.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts Specific Warm-up -Shuttle run -Bar muscle-up Mini round 1 set: 5 shuttle runs 3 bar muscle-ups – Use workout variations. Workout 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back.
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 3 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts STRENGTH 5x 8-10 Bench Press (increase weight every set) then 5x 6-8 DB Flyes (increase weight every set) between sets 8 DB Bent over Row each side
Freie Plätze: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts Specific Warm-up -Shuttle run -Bar muscle-up Mini round 1 set: 5 shuttle runs 3 bar muscle-ups – Use workout variations. Workout 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back.
Freie Plätze: 5
DONNERSTAG, 22.05.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 3-4 sets: 4-8 front squats – Build to 50-60% of 1-rep-max front squat. – Rest 1:00-2:00 between sets. Workout Heavy For load: 8-8-8-8-8 Front squat
Freie Plätze: 8
FREITAG, 23.05.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up -Power clean -Push jerk Skill work Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk – Build in load to at or above workout load. Mini round 1 round: 4 power cleans 4 push jerks 4 box jump-overs – Use workout variations Workout 15-12-9-6-3 reps for time: Power cleans (34/52 kg) Push jerks Box jump-overs (51/61 cm)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run STRENGTH 5x 8-10 Bench Press (increase weight every set) then 5x 6-8 DB Flyes (increase weight every set) between sets 8 DB Bent over Row each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up -Power clean -Push jerk Skill work Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk – Build in load to at or above workout load. Mini round 1 round: 4 power cleans 4 push jerks 4 box jump-overs – Use workout variations Workout 15-12-9-6-3 reps for time: Power cleans (34/52 kg) Push jerks Box jump-overs (51/61 cm)
Freie Plätze: 8
SAMSTAG, 24.05.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang Specific Warm-up Sit-ups 1 set: 5 synchronized sit-ups, slow 10 synchronized sit-ups, fast Toes-to-bars Strict knees-to-elbows Mini round 1 set: 10 synchronized sit-ups 15/20 calories 10 toes-to-bars 15/20 calories 3 synchronized strict knees-to-elbows – Use workout variations. Workout For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 synchronized strict knees-to-elbows 42/60 calories – Use any machine for calories.
Freie Plätze: 8
SONNTAG, 25.05.2025