CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 inchworm + push-ups 10 leg swings/leg (front to back) 1 set: :30 single-unders 10 good mornings :30 up-downs 5 single-leg floor taps/leg 3 sets: :20 double-unders :10 rest :20 burpees :10 rest Specific Warm-up -Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Primer rounds 3 sets: 3 burpees 2 deadlifts 10 double-unders – Rest 2:00 between sets. – Use workout variations. Workout 3 rounds for time: 21 bar-facing burpees 15 deadlifts (70/102 kg) 90 double-unders
Posti liberi: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
Posti liberi: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 1 set: 50 mountain climbers 10 Kang squats 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set: 50 mountain climbers 10 Samson stretches 10 plate counterbalance squats 10 burpees 10 deadlifts 1:00 jump rope 5 sets: 3 bar-facing burpees 3 deadlifts :20 jump rope – Build to workout load. – Use workout variations. Workout 1 3 rounds for time: 21 bar-facing burpees 15 deadlifts (80/100 kg) 90 double-unders Strength II Shoulder press 10-8-8-6-6 (Deload)
Posti liberi: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar EMOM 3: Min. 1 | 3-5 toes-to-bars Min. 2 | 3-5 toes-to-bars Min. 3 | 5+ toes-to-bars – Use workout variation. Workout For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars
Posti liberi: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar EMOM 3: Min. 1 | 3-5 toes-to-bars Min. 2 | 3-5 toes-to-bars Min. 3 | 5+ toes-to-bars – Use workout variation. Workout For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars
Posti liberi: 4
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar Workout 1 For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars Workout 2 KB Plank 5 rounds: :20 Kettlebell hold at chest :10 rest :20 plank up-downs :10 rest
Posti liberi: 3
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Back squat from the floor -Front squat -Overhead squat Workout prep 3 sets: 3 back squats 2 front squats 1 overhead squat 50-meter run – Rest :30-1:00 between sets. – Build to workout load. Workout 2 rounds for time: 200-m run 15 back squats (43/61 kg) 200-m run 12 front squats (43/61 kg) 200-m run 9 overhead squats (43/61 kg)
Posti liberi: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Back squat from the floor -Front squat -Overhead squat Workout prep 3 sets: 3 back squats 2 front squats 1 overhead squat 50-meter run – Rest :30-1:00 between sets. – Build to workout load. Workout 2 rounds for time: 200-m run 15 back squats (43/61 kg) 200-m run 12 front squats (43/61 kg) 200-m run 9 overhead squats (43/61 kg)
Posti liberi: 6
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs Specific Warm-up -Push press + push jerk -Split jerk Build up 3 sets: 3 push jerks + split jerk – Build to starting workout load. – Take the bar from the rack. Workout Every 5:00 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row then 3x10 Hip Thrust
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs Specific Warm-up -Push press + push jerk -Split jerk Build up 3 sets: 3 push jerks + split jerk – Build to starting workout load. – Take the bar from the rack. Workout Every 5:00 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set.
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
General Warm-up Bike warm-up 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One partner bikes while the other stretches. Then, switch. Stretches: Inchworm + push-ups Alternating Spiderman stretch Alternating Cossack squats Specific Warm-up -Snatch high pull Skill work EMOM 7: 3 snatch high pulls – Use light loads to practice technique. Bike build-up 3 sets: :30 bike – Rest 1:00 between sets. – Increase pace across each set. Workout 5 rounds for calories: 2:00 air bike 2:00 rest
Posti liberi: 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round of Cindy – Use workout variations and volume. Workout(Cindy) As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row then 3x10 Hip Thrust
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round of Cindy – Use workout variations and volume. Workout(Cindy) As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
Posti liberi: 7
Riepilogo della settimana
LUNEDÌ, 05.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar EMOM 3: Min. 1 | 3-5 toes-to-bars Min. 2 | 3-5 toes-to-bars Min. 3 | 5+ toes-to-bars – Use workout variation. Workout For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars
Posti liberi: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar EMOM 3: Min. 1 | 3-5 toes-to-bars Min. 2 | 3-5 toes-to-bars Min. 3 | 5+ toes-to-bars – Use workout variation. Workout For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars
Posti liberi: 4
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises Specific Warm-up -Rowing -Toes-to-bar Workout 1 For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars Workout 2 KB Plank 5 rounds: :20 Kettlebell hold at chest :10 rest :20 plank up-downs :10 rest
Posti liberi: 3
MARTEDÌ, 06.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Back squat from the floor -Front squat -Overhead squat Workout prep 3 sets: 3 back squats 2 front squats 1 overhead squat 50-meter run – Rest :30-1:00 between sets. – Build to workout load. Workout 2 rounds for time: 200-m run 15 back squats (43/61 kg) 200-m run 12 front squats (43/61 kg) 200-m run 9 overhead squats (43/61 kg)
Posti liberi: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Back squat from the floor -Front squat -Overhead squat Workout prep 3 sets: 3 back squats 2 front squats 1 overhead squat 50-meter run – Rest :30-1:00 between sets. – Build to workout load. Workout 2 rounds for time: 200-m run 15 back squats (43/61 kg) 200-m run 12 front squats (43/61 kg) 200-m run 9 overhead squats (43/61 kg)
Posti liberi: 6
MERCOLEDÌ, 07.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs Specific Warm-up -Push press + push jerk -Split jerk Build up 3 sets: 3 push jerks + split jerk – Build to starting workout load. – Take the bar from the rack. Workout Every 5:00 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row then 3x10 Hip Thrust
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs Specific Warm-up -Push press + push jerk -Split jerk Build up 3 sets: 3 push jerks + split jerk – Build to starting workout load. – Take the bar from the rack. Workout Every 5:00 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set.
Posti liberi: 6
GIOVEDÌ, 08.05.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
General Warm-up Bike warm-up 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One partner bikes while the other stretches. Then, switch. Stretches: Inchworm + push-ups Alternating Spiderman stretch Alternating Cossack squats Specific Warm-up -Snatch high pull Skill work EMOM 7: 3 snatch high pulls – Use light loads to practice technique. Bike build-up 3 sets: :30 bike – Rest 1:00 between sets. – Increase pace across each set. Workout 5 rounds for calories: 2:00 air bike 2:00 rest
Posti liberi: 6
VENERDÌ, 09.05.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round of Cindy – Use workout variations and volume. Workout(Cindy) As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row then 3x10 Hip Thrust
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round of Cindy – Use workout variations and volume. Workout(Cindy) As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
Posti liberi: 7
SABATO, 10.05.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 inchworm + push-ups 10 leg swings/leg (front to back) 1 set: :30 single-unders 10 good mornings :30 up-downs 5 single-leg floor taps/leg 3 sets: :20 double-unders :10 rest :20 burpees :10 rest Specific Warm-up -Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Primer rounds 3 sets: 3 burpees 2 deadlifts 10 double-unders – Rest 2:00 between sets. – Use workout variations. Workout 3 rounds for time: 21 bar-facing burpees 15 deadlifts (70/102 kg) 90 double-unders
Posti liberi: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
Posti liberi: 8
DOMENICA, 11.05.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 1 set: 50 mountain climbers 10 Kang squats 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set: 50 mountain climbers 10 Samson stretches 10 plate counterbalance squats 10 burpees 10 deadlifts 1:00 jump rope 5 sets: 3 bar-facing burpees 3 deadlifts :20 jump rope – Build to workout load. – Use workout variations. Workout 1 3 rounds for time: 21 bar-facing burpees 15 deadlifts (80/100 kg) 90 double-unders Strength II Shoulder press 10-8-8-6-6 (Deload)
Posti liberi: 8