CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
General Warm-up -Partner row-ling Specific Warm-up -Curtis-P complex Loading up 2 sets: 2 Curtis-P complexes/athlete – Practice going unbroken and building in load. – Use workout variation. Workout For time with a partner: 1,000-m run 50 Curtis-P complexes (25/34 kg) 800/1,000-m row – One partner works at a time on the run, complexes, and row. – Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Freie Plätze: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up Strength then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm up Workout1 AMRAP (with a Partner) in 15 minutes 5 Burpee Pull-Ups 10 calorie Air bike Workout2 10 Rounds (with a Partner) in 15 minutes 20 Wall balls (20/14 lb, 10 ft) 20 Abmat Sit-Ups Mobility
Freie Plätze: 8
Murph Hero Workout anschliessend Food :-)
19:00 - 21:00
CF Allmend
Raffaele D'Alto
Variante Solo oder Team of 2 For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up Strength then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2 | :45 inchworms :30 single-kettlebell goblet hold (workout weight) Specific Warm-up -Bike -Russian KB swing Workout Every 5:00 for 5 rounds: :30 single-KB goblet hold (24/32 kg) 15/20-cal bike 10 Russian KB swings (24/32 kg) – Score is the slowest round.
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 Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest Specific Warm-up -Rowing Mini round 1 set: 150-meter row 10 AbMat sit-ups 10-30 double-unders – Use workout variations. Workout For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 x 20 reps Front Squat (50-60% of 1RM) between sets 10 Slow Banded Shoulder press then 5 x 8 Tempo Back Squat (4 - 0 - 1) between sets 10 Calf Raises each Side
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 Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest Specific Warm-up -Rowing Mini round 1 set: 150-meter row 10 AbMat sit-ups 10-30 double-unders – Use workout variations. Workout For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank shoulder taps :30 push-ups from the knees Dynamic warm-up 2 sets: 5 inchworms 10 unweighted good mornings 5 burpees 10 alternating lunges 5 hang muscle cleans Specific Warm-up -Ring dip -Clean Workout prep Every 2:00 for 3 sets: 6 unbroken cleans 3-6 unbroken dips – Build to workout load. – Use workout variations. Workout 21-15-9 reps for time: Cleans (43/61 kg) Ring dips
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, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Loading up 4-5 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar).
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 x 20 reps Front Squat (50-60% of 1RM) between sets 10 Slow Banded Shoulder press then 5 x 8 Tempo Back Squat (4 - 0 - 1) between sets 10 Calf Raises each Side
Freie Plätze: 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, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Loading up 4-5 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar).
Freie Plätze: 7
Wochenansicht
MONTAG, 26.05.2025
Murph Hero Workout anschliessend Food :-)
19:00 - 21:00
CF Allmend
Raffaele D'Alto
Variante Solo oder Team of 2 For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
DIENSTAG, 27.05.2025
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up Strength then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2 | :45 inchworms :30 single-kettlebell goblet hold (workout weight) Specific Warm-up -Bike -Russian KB swing Workout Every 5:00 for 5 rounds: :30 single-KB goblet hold (24/32 kg) 15/20-cal bike 10 Russian KB swings (24/32 kg) – Score is the slowest round.
MITTWOCH, 28.05.2025
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 Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest Specific Warm-up -Rowing Mini round 1 set: 150-meter row 10 AbMat sit-ups 10-30 double-unders – Use workout variations. Workout For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 x 20 reps Front Squat (50-60% of 1RM) between sets 10 Slow Banded Shoulder press then 5 x 8 Tempo Back Squat (4 - 0 - 1) between sets 10 Calf Raises each Side
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 Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest Specific Warm-up -Rowing Mini round 1 set: 150-meter row 10 AbMat sit-ups 10-30 double-unders – Use workout variations. Workout For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders
DONNERSTAG, 29.05.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank shoulder taps :30 push-ups from the knees Dynamic warm-up 2 sets: 5 inchworms 10 unweighted good mornings 5 burpees 10 alternating lunges 5 hang muscle cleans Specific Warm-up -Ring dip -Clean Workout prep Every 2:00 for 3 sets: 6 unbroken cleans 3-6 unbroken dips – Build to workout load. – Use workout variations. Workout 21-15-9 reps for time: Cleans (43/61 kg) Ring dips
FREITAG, 30.05.2025
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, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Loading up 4-5 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar).
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 x 20 reps Front Squat (50-60% of 1RM) between sets 10 Slow Banded Shoulder press then 5 x 8 Tempo Back Squat (4 - 0 - 1) between sets 10 Calf Raises each Side
Freie Plätze: 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, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift Loading up 4-5 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar).
Freie Plätze: 7
SAMSTAG, 31.05.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
General Warm-up -Partner row-ling Specific Warm-up -Curtis-P complex Loading up 2 sets: 2 Curtis-P complexes/athlete – Practice going unbroken and building in load. – Use workout variation. Workout For time with a partner: 1,000-m run 50 Curtis-P complexes (25/34 kg) 800/1,000-m row – One partner works at a time on the run, complexes, and row. – Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Freie Plätze: 8
Weightlifting
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up Strength then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Freie Plätze: 8
SONNTAG, 01.06.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm up Workout1 AMRAP (with a Partner) in 15 minutes 5 Burpee Pull-Ups 10 calorie Air bike Workout2 10 Rounds (with a Partner) in 15 minutes 20 Wall balls (20/14 lb, 10 ft) 20 Abmat Sit-Ups Mobility
Freie Plätze: 8