CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle run warm-up Specific Warm-up -Toes-to-bar Mini round 2 sets: 2 shuttle runs 3-5 knees-to-elbows – Use workout variations. Workout 5 rounds: AMRAP 2: 10 shuttle runs Max knees-to-elbows – Rest 2:00 between rounds.
Posti liberi: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Med-ball toss warm-up 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws Workout 1 AMRAP 20 with a partner: 24 box jump-overs (51/61 cm) 24 power snatches (29/43 kg) 24 overhead squats (29/43 kg) 24 knees-to-elbows 24-cal bike – Step down from the box. Workout 2 AMRAP 20 with a partner: 50 double-unders 1 devils press (35/50 lb) 2 devils presses 3 devils presses 2 devils presses 1 devils presses – Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Posti liberi: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Specific Warm-up -Squat snatch Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg)
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Specific Warm-up -Squat snatch Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg)
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg) Skill I 3 sets: 10 skin-the-cats (on rings) :30 plank hold (on hands) 4 kettlebell Turkish get-ups/arm :30 plank hold (on forearms) – Rest 2:00-3:00 between sets.
Posti liberi: 2
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Hip warm-up | 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed Specific Warm-up -Kettlebell swing Workout prep | 1 round: 6 kettlebell swings 5-calorie bike – Use workout variations. Workout For time: 60 KB swings (16/24 kg) 25/30-cal bike 60 KB swings
Posti liberi: 8
Weightlifting 3.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm Up & Mobility (Burgener Warm Up) Strength 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Hip warm-up | 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed Specific Warm-up -Kettlebell swing Workout prep | 1 round: 6 kettlebell swings 5-calorie bike – Use workout variations. Workout For time: 60 KB swings (16/24 kg) 25/30-cal bike 60 KB swings
Posti liberi: 5
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups Specific Warm-up -Pull-up -Skill Work -Handstand push-up Workout 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-ups
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups 4 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups Specific Warm-up -Pull-up -Skill Work -Handstand push-up Workout 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-up
Posti liberi: 8
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees Specific Warm-up -Hang squat clean and power clean Skill work and build-up EMOM 8: 1 power clean 2 hang squat cleans Mini round 1 round: 100-meter row 3 hang squat cleans 3 burpees – Use workout loading and variations. Workout 6 rounds for time: 250-m row 12 hang squat cleans (25/40 kg) 12 burpees
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees Specific Warm-up -Hang squat clean and power clean Skill work and build-up EMOM 8: 1 power clean 2 hang squat cleans Mini round 1 round: 100-meter row 3 hang squat cleans 3 burpees – Use workout loading and variations. Workout 6 rounds for time: 250-m row 12 hang squat cleans (25/40 kg) 12 burpees
Posti liberi: 5
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Strength 4 x 10 BB Bench Press between sets Max Reps Ring Dips until fail then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 5
Riepilogo della settimana
LUNEDÌ, 21.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Specific Warm-up -Squat snatch Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg)
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Specific Warm-up -Squat snatch Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg)
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Skill work 5 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Build in load. Workout nancy 5 rounds for time: 400-m run 15 overhead squats (25/40 kg) Skill I 3 sets: 10 skin-the-cats (on rings) :30 plank hold (on hands) 4 kettlebell Turkish get-ups/arm :30 plank hold (on forearms) – Rest 2:00-3:00 between sets.
Posti liberi: 2
MARTEDÌ, 22.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Hip warm-up | 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed Specific Warm-up -Kettlebell swing Workout prep | 1 round: 6 kettlebell swings 5-calorie bike – Use workout variations. Workout For time: 60 KB swings (16/24 kg) 25/30-cal bike 60 KB swings
Posti liberi: 8
Weightlifting 3.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm Up & Mobility (Burgener Warm Up) Strength 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Hip warm-up | 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed Specific Warm-up -Kettlebell swing Workout prep | 1 round: 6 kettlebell swings 5-calorie bike – Use workout variations. Workout For time: 60 KB swings (16/24 kg) 25/30-cal bike 60 KB swings
Posti liberi: 5
MERCOLEDÌ, 23.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups Specific Warm-up -Pull-up -Skill Work -Handstand push-up Workout 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-ups
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups 4 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups Specific Warm-up -Pull-up -Skill Work -Handstand push-up Workout 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-up
Posti liberi: 8
GIOVEDÌ, 24.07.2025
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees Specific Warm-up -Hang squat clean and power clean Skill work and build-up EMOM 8: 1 power clean 2 hang squat cleans Mini round 1 round: 100-meter row 3 hang squat cleans 3 burpees – Use workout loading and variations. Workout 6 rounds for time: 250-m row 12 hang squat cleans (25/40 kg) 12 burpees
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees Specific Warm-up -Hang squat clean and power clean Skill work and build-up EMOM 8: 1 power clean 2 hang squat cleans Mini round 1 round: 100-meter row 3 hang squat cleans 3 burpees – Use workout loading and variations. Workout 6 rounds for time: 250-m row 12 hang squat cleans (25/40 kg) 12 burpees
Posti liberi: 5
VENERDÌ, 25.07.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Strength 4 x 10 BB Bench Press between sets Max Reps Ring Dips until fail then 4 x 10 DB Arnold Press between sets 4 x 12 Seal Row
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 5
SABATO, 26.07.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle run warm-up Specific Warm-up -Toes-to-bar Mini round 2 sets: 2 shuttle runs 3-5 knees-to-elbows – Use workout variations. Workout 5 rounds: AMRAP 2: 10 shuttle runs Max knees-to-elbows – Rest 2:00 between rounds.
Posti liberi: 8
DOMENICA, 27.07.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Med-ball toss warm-up 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws Workout 1 AMRAP 20 with a partner: 24 box jump-overs (51/61 cm) 24 power snatches (29/43 kg) 24 overhead squats (29/43 kg) 24 knees-to-elbows 24-cal bike – Step down from the box. Workout 2 AMRAP 20 with a partner: 50 double-unders 1 devils press (35/50 lb) 2 devils presses 3 devils presses 2 devils presses 1 devils presses – Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Posti liberi: 8