Dieses Studio wurde nicht gefunden. Bitte überprüfe die Adresse und versuch es nochmals. Falls es wirklich nicht geht, dann informiere uns doch rasch, damit wir das Problem so rasch wie möglich beheben können. Wir bitten um Verständnis und danke dir für deine Unterstützung!
CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) Specific Warm-up -Pull-up Mini round 1 set: 200-meter run 5 pull-ups 10 air squats – Use workout variations. Workout 3 rounds for time: 800-m run 20 pull-ups 60 air squats
Freie Plätze: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
All Levels
17:00 - 18:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
All Levels
18:00 - 19:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
WOD
19:00 - 20:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
All Levels
17:00 - 18:00
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: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Specific Warm-up -Power clean Skill work On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set. Mini round 1 set: 5 box jumps 3 power cleans – Use workout variations. Workout 8 rounds for time: 5 box jumps (61/76 cm) 3 power cleans (55/80 kg)
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
All Levels
19:00 - 20:00
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: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Specific Warm-up -Power clean Skill work On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set. Mini round 1 set: 5 box jumps 3 power cleans – Use workout variations. Workout 8 rounds for time: 5 box jumps (61/76 cm) 3 power cleans (55/80 kg)
Freie Plätze: 4
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line Specific Warm-up -Ring muscle-up review and practice -Thruster Loading up 4 sets: 3 thrusters – Build to workout load. Workout prep 2 sets: 2 thrusters 2 ring muscle-ups 2 burpees over the bar – Rest :10 between each movement. – Use workout variations. Workout AMRAP 9: 3 thrusters (50/75 kg) 3 ring muscle-ups 3 lateral burpees over the bar
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 10m Weighted Lunges
Freie Plätze: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line Specific Warm-up -Ring muscle-up review and practice -Thruster Loading up 4 sets: 3 thrusters – Build to workout load. Workout prep 2 sets: 2 thrusters 2 ring muscle-ups 2 burpees over the bar – Rest :10 between each movement. – Use workout variations. Workout AMRAP 9: 3 thrusters (50/75 kg) 3 ring muscle-ups 3 lateral burpees over the bar
Freie Plätze: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats Specific Warm-up -Rowing technique Workout 5 rounds, each for time: 450/500-m row 20 push-ups – Rest as needed between efforts
Freie Plätze: 7
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Specific Warm-up -Running step single-under -Hang power snatch Skill work EMOM 5: 5 hang power snatches – Practice cycling at a light load. Build-up 3 sets: 10-20 running step single-unders 3 hang power snatches – Build in load. – Use workout jump rope variation. Workout 10 rounds for time: 3 hang power snatches (40/60 kg) 30 running step single-unders
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 10m Weighted Lunges
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Specific Warm-up -Running step single-under -Hang power snatch Skill work EMOM 5: 5 hang power snatches – Practice cycling at a light load. Build-up 3 sets: 10-20 running step single-unders 3 hang power snatches – Build in load. – Use workout jump rope variation. Workout 10 rounds for time: 3 hang power snatches (40/60 kg) 30 running step single-unders
Freie Plätze: 4
Wochenansicht
MONTAG, 12.05.2025
All Levels
17:00 - 18:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
All Levels
18:00 - 19:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
WOD
19:00 - 20:00
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 team of two 3 rounds for time: 36 bar-facing burpees 21 deadlifts (70/100 kg) 90 double-unders Skill work 3 sets: 50 flutter kicks 25 AbMat sit-ups
DIENSTAG, 13.05.2025
All Levels
17:00 - 18:00
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: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Specific Warm-up -Power clean Skill work On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set. Mini round 1 set: 5 box jumps 3 power cleans – Use workout variations. Workout 8 rounds for time: 5 box jumps (61/76 cm) 3 power cleans (55/80 kg)
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
All Levels
19:00 - 20:00
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: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Specific Warm-up -Power clean Skill work On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set. Mini round 1 set: 5 box jumps 3 power cleans – Use workout variations. Workout 8 rounds for time: 5 box jumps (61/76 cm) 3 power cleans (55/80 kg)
Freie Plätze: 4
MITTWOCH, 14.05.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line Specific Warm-up -Ring muscle-up review and practice -Thruster Loading up 4 sets: 3 thrusters – Build to workout load. Workout prep 2 sets: 2 thrusters 2 ring muscle-ups 2 burpees over the bar – Rest :10 between each movement. – Use workout variations. Workout AMRAP 9: 3 thrusters (50/75 kg) 3 ring muscle-ups 3 lateral burpees over the bar
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 10m Weighted Lunges
Freie Plätze: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line Specific Warm-up -Ring muscle-up review and practice -Thruster Loading up 4 sets: 3 thrusters – Build to workout load. Workout prep 2 sets: 2 thrusters 2 ring muscle-ups 2 burpees over the bar – Rest :10 between each movement. – Use workout variations. Workout AMRAP 9: 3 thrusters (50/75 kg) 3 ring muscle-ups 3 lateral burpees over the bar
Freie Plätze: 5
DONNERSTAG, 15.05.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats Specific Warm-up -Rowing technique Workout 5 rounds, each for time: 450/500-m row 20 push-ups – Rest as needed between efforts
Freie Plätze: 7
FREITAG, 16.05.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Specific Warm-up -Running step single-under -Hang power snatch Skill work EMOM 5: 5 hang power snatches – Practice cycling at a light load. Build-up 3 sets: 10-20 running step single-unders 3 hang power snatches – Build in load. – Use workout jump rope variation. Workout 10 rounds for time: 3 hang power snatches (40/60 kg) 30 running step single-unders
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 10m Weighted Lunges
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Specific Warm-up -Running step single-under -Hang power snatch Skill work EMOM 5: 5 hang power snatches – Practice cycling at a light load. Build-up 3 sets: 10-20 running step single-unders 3 hang power snatches – Build in load. – Use workout jump rope variation. Workout 10 rounds for time: 3 hang power snatches (40/60 kg) 30 running step single-unders
Freie Plätze: 4
SAMSTAG, 17.05.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) Specific Warm-up -Pull-up Mini round 1 set: 200-meter run 5 pull-ups 10 air squats – Use workout variations. Workout 3 rounds for time: 800-m run 20 pull-ups 60 air squats
Freie Plätze: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
SONNTAG, 18.05.2025