CrossFit Allmend

WOD

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: :30 jumping jacks :30 alternating plank shoulder taps 10 alternating Spiderman stretches 10 arm swings, across body 10 arm swings, overhead Jump rope warm-up 4 rounds: :30 jump rope :30 rest Banded warm-up 2 sets: 20 banded pull-aparts 20 banded side steps, right 20 banded side steps, left Specific Warm-up -Power clean and shoulder press Workout AMRAP 9: 30 double-unders 3 shoulder presses (40/60 kg) AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (6/9 kg) (2.7/3 m) – Partners alternate full rounds. – One partner works at a time.

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Weightlifting 1.Week Snatch

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Warm-up & Mobility (Burgener Warm Up) Exercises 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

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 3 sets: 30 jumping jacks 20 mountain climbers 10 reverse lunges Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts Specific Warm-up -Bar muscle-up Dumbbell goblet-hold walking lunges 1 set: 8 walking lunges, bodyweight 8 walking lunges, light load 8 walking lunges, workout weight Mini round 1 set: 1 bar muscle-up 5 dumbbell goblet-hold walking lunges – Use workout variations. Workout 5 rounds for time of: 7 bar muscle-ups 21 DB goblet-hold walking lunges (15/22.5 kg)

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Powerlifting

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups Strength 5 x 8-10 reps Overhead Squats then Superset Push-ups until Failure then 4 x 5 reps heavy Front Squats then Superset 12 reps DB Curls then 3 x 10 reps Reverse Lunges

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups Specific Warm-up -Handstand review Skill work Workout Every 3:00 for 10 sets: 9/12-cal bike

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All Levels

  19:00 - 20:00

  CF Allmend

  Flavia Zuber

  Skill warm-up 3 sets: 1:00 of jump-rope practice 7 reps wall-facing squats 5-10 banded good mornings Specific Warm-up -Sumo deadlift high pull -Push-up Workout 3 rounds: AMRAP 4: 12 air squats 10 sumo deadlift high pulls (25/35 kg) 8 hand-release push-ups – Rest 1:00 between rounds.

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Wilhelm Tell WOD

  10:00 - 12:00

  CF Allmend

  Raffaele D'Alto

  For Time 3 Rounds of: 50 Double-Unders 20 Alternating Dumbbell Snatches (30/20 kg) Directly into, 10-8-6 reps of: Thrusters (60/40 kg) Chest-to-Bar Pull-ups Then, perform: 200 meter Dumbbell and Kettlebell Farmer's Walk (DB:30/20 kg, KB: 32/24 kg) Directly into, 20-15-10 reps of: Kettlebell Swings (32/24 kg) Deficit Handstand Push-Ups Then, perform: 200 meter Dumbbell and Kettlebell Farmer's Walk (DB:30/20 kg, KB: 32/24 kg) Directly into: 10 Deadlifts (150/100 kg) 20 Burpees 8 Deadlifts (150/100 kg) 16 Burpees 6 Deadlifts (150/100 kg) 12 Burpees Finally, 3 Rounds of: 50 Double-Unders 20 Alternating Dumbbell Snatches (30/20 kg)

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All Levels

  10:00 - 11:00

  CF Allmend

  Raffaele D'Alto

  Shoulder warm-up 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction Progressive warm-up 1 set: 20 mountain climbers 10 alternating box step-ups 10 ring rows 1 set: 5 strict sit-ups 5 box jumps, slow 5-10 feet-elevated ring rows 1 set: 10 sit-ups 10 box jumps, fast 1-5 strict pull-ups Specific Warm-up -Chest-to-bar pull-up Workout prep EMOM 3: Min. 1 | 12 sit-ups Min. 2 | 10 box jumps Min. 3 | 7 chest-to-bar pull-ups 5 rounds for time of: 20 sit-ups 15 box jumps (51/61 cm) 10 chest-to-bar pull-ups

  Places libres : 7

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Weightlifting

  11:00 - 12:00

  CF Allmend

  Raffaele D'Alto

  Warm-up & Mobility (Burgener Warm Up) Exercises 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

  Places libres : 8

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WOD

  10:00 - 11:30

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats Specific Warm-up -Squat Clean Workout For load: Squat clean 2-2-2-2-2-2-2 Workout2 8 rounds for time with a partner: 40 double-unders 20 GHD sit-ups – Partners alternate complete rounds.

  Places libres : 8

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