CrossFit Allmend
Fit for Lifts
Mo
12
Di
13
Mi
14
Do
15
Fr
16
Sa
17
So
18
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
Freie Plätze: 6
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
Freie Plätze: 6
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
Freie Plätze: 5
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
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: 8
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
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: 7
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: 8
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
Freie Plätze: 6
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
Freie Plätze: 6
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
Freie Plätze: 5
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
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: 8
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
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: 7
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: 8
FREITAG, 16.05.2025
SAMSTAG, 17.05.2025
SONNTAG, 18.05.2025