CrossFit Allmend

All Levels

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 bike, ski, or row (slow) 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 bike, ski, or row (moderate) 10 alternating Spiderman stretches 8 counterbalance plate squats 1 set: 1:00 bike, ski, or row (fast) 10 alternating Samson stretch lunges 6 wall-facing squats Specific Warm-up -Burpee -Wall-ball shot MIni round 1 set: 10 burpees 10 wall-ball shots – Use workout variations. Workout EMOM 15: 8 burpees 8 wall-ball shots (6/9 kg) (2.7/3 m)

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WOD

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 bike, ski, or row (slow) 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 bike, ski, or row (moderate) 10 alternating Spiderman stretches 8 counterbalance plate squats 1 set: 1:00 bike, ski, or row (fast) 10 alternating Samson stretch lunges 6 wall-facing squats Workout1 EMOM 15: 8 burpees 8 wall-ball shots (6/9 kg) (2.7/3 m) Workout2 AMRAP (with a Partner) in 20 minutes: 20 calorie Bike 40 Box Jumps (24/20") 60 Supermans

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All Levels

  17:00 - 18:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Specific Warm-up -Hand-release push-up -Kettlebell snatch Skill work + build-up Every 1:30 for 5 sets: 1 single-arm Russian kettlebell swing 1 single-arm kettlebell swing + pull back 1 single-arm kettlebell snatch – Perform 1 round of the complex on each arm every 1:30. – Use this time to build up to the appropriate load. – Sets 3-5 should be at or above the intended workout weight. Workout prep 1 round: 3/3 single-arm kettlebell snatches 5 hand-release push-ups 7 air squats – Use workout variations and give reminders on adhering to the range of motion standards for the push-ups and air squats. Workout 5 rounds for time of: 12 single-arm KB snatches (16/24 kg) 15 hand-release push-ups 30 air squats

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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 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

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Specific Warm-up -Hand-release push-up -Kettlebell snatch Skill work + build-up Every 1:30 for 5 sets: 1 single-arm Russian kettlebell swing 1 single-arm kettlebell swing + pull back 1 single-arm kettlebell snatch – Perform 1 round of the complex on each arm every 1:30. – Use this time to build up to the appropriate load. – Sets 3-5 should be at or above the intended workout weight. Workout prep 1 round: 3/3 single-arm kettlebell snatches 5 hand-release push-ups 7 air squats – Use workout variations and give reminders on adhering to the range of motion standards for the push-ups and air squats. Workout 5 rounds for time of: 12 single-arm KB snatches (16/24 kg) 15 hand-release push-ups 30 air squats

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All Levels

  17:00 - 18:00

  CF Allmend

  Raffaele D'Alto

  Running line drill warm-up 2 rounds: 200-meter run 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) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings Specific Warm-up -Double-under Mini round 1 round: 10 double-unders 100-meter run – Use workout variations. Workout 7 rounds for time of: 30 double-unders 200-m run

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Powerlifting

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Running line drill warm-up 2 rounds: 200-meter run 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) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings STRENGTH 5 x 5 Back Squat between sets 8 DB Seated Shoulder Press each Side then 5 x 5 Front Squat between sets 10 Medball Sit Ups

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Running line drill warm-up 2 rounds: 200-meter run 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) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings Specific Warm-up -Double-under Mini round 1 round: 10 double-unders 100-meter run – Use workout variations. Workout 7 rounds for time of: 30 double-unders 200-m run

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All levels

  17:00 - 18:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row Specific Warm-up -Wall walk -Handstand push-up -Handstand walk For time: Handstand walk (30.5 m) 1,000-m row 30 handstand push-ups 1,000-m row 10 wall walks 1,000-m row

  Places libres : 8

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Powerlifting

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row STRENGTH 5 x 5 Overhead Squat between sets 8 Strict Pull Ups then 5 x 5 Front Squat between sets 20 Russian Twists

  Places libres : 8

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All Levels

  19:00 - 20:00

  CF Allmend

  Flavia Zuber

  Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row Specific Warm-up -Wall walk -Handstand push-up -Handstand walk For time: Handstand walk (30.5 m) 1,000-m row 30 handstand push-ups 1,000-m row 10 wall walks 1,000-m row

  Places libres : 6

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All Levels

  10:00 - 11:00

  CF Allmend

  Raffaele D'Alto

  Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1 set: 100-meter jog 10 barbell back-rack lunges 10 barbell back-rack step-ups Specific Warm-up -Power clean 3 sets: 5 power cleans – Rest 1:00 between sets. – Build to workout weight. Power snatch 3 sets: 3 power snatches – Rest 1:00 between sets. – Build to workout weight. AMRAP 30 with a partner: 50 barbell back-rack step-ups (15/20 kg) (51/51 cm) 15 cleans (43/61 kg) 50 barbell back-rack step-ups (15/20 kg) (51/51 cm) 10 snatches (43/61 kg)

  Places libres : 8

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Mobility

  11:00 - 12:00

  CF Allmend

  Raffaele D'Alto

  Places libres : 15

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WOD

  10:00 - 11:30

  CF Allmend

  Raffaele D'Alto

  3 sets: Partner 1 | 100-meter run Partner 2 | Unweighted step-ups 1 set: 10 alternating Samson stretches 10 barbell back-rack step-ups – Each partner completes 10 reps. 1 set: 5 clean pulls 5 hang muscle cleans 5 power cleans 5 snatch pulls 5 hang muscle snatches 5 power snatches WOD1 G.I. Jane For time: 100 burpee pull-ups WOD2 4 rounds for time of: 400-meter run 10 bodyweight back squats

  Places libres : 10

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