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
Free spots: 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
Free spots: 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
Free spots: 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
Free spots: 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
Free spots: 4
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)
Free spots: 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
Free spots: 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)
Free spots: 7
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
Free spots: 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
Free spots: 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
Free spots: 6
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
Free spots: 8
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
Free spots: 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
Free spots: 7
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
Free spots: 7
Weekly view
MONDAY, 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
Free spots: 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
Free spots: 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
Free spots: 4
TUESDAY, 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)
Free spots: 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
Free spots: 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)
Free spots: 7
WEDNESDAY, 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
Free spots: 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
Free spots: 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
Free spots: 6
THURSDAY, 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
Free spots: 8
FRIDAY, 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
Free spots: 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
Free spots: 7
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
Free spots: 7
SATURDAY, 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
Free spots: 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
Free spots: 8
SUNDAY, 18.05.2025