CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Rowing and double-under warm-up Double-under practice 3 sets: :15 double-unders or attempts :15 rest Row test | 3 minutes 1 round: 1:00 row at 80-90% effort — In partners, 1 person rows a minute, and then the next partner rows for a minute. — Determine the average calories completed from your team and use the following guidelines for each row effort for the workout: ~14/17+ cals = Rx’d ~10-13/13-16 cals = ~65/80 cals ~6-9/9-12 cals = 50/65 cals -Deadlift Workout with a partner For time with a partner: 80/100-cal row 150 double-unders 100 deadlifts (43/61 kg) 150 double-unders 80/100-cal row
Freie Plätze: 8
Weightlifting 2.Week C&J
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 1 set: 3:00 row, bike, ski, or run 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30 up-downs :30 single-unders 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left 1 set: :30 lateral burpees over the kettlebell :30 double-unders 20 kettlebell swings 2 sets: :20 row :20 double-unders 10 unbroken deadlifts – Build in load. – Rest 1:00 between sets. Workout EMOM For As Long As Possible 3 Wall Ball Shots (6/9 kg) 3 Pull-Ups 6 Wall Ball Shots (6/9 kg) 6 Pull-Ups Continue with this pattern, adding 3 reps to each movement after every round.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Specific Warm-up -Toes-to-bar -Wall walk Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run
Freie Plätze: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Specific Warm-up -Toes-to-bar -Wall walk Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run
Freie Plätze: 6
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run Strength Deadlift 4-4-4-4-4+
Freie Plätze: 6
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps Specific Warm-up -Goblet squat -Legless rope climb Single-arm kettlebell box step-ups :30 box step-ups (no weight) :30 rest :30 single-arm kettlebell box step-ups :30 rest :30 single-arm kettlebell box step-ups Strict pull-up Workout 5 rounds for time: 12 KB goblet squats (16/24 kg) 1 legless rope climb (4.6/4.6 m) 12 single-arm KB box step-ups (51/51 cm) 6 strict pull-ups
Freie Plätze: 8
Weightlifting 2.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps Specific Warm-up -Goblet squat -Legless rope climb Single-arm kettlebell box step-ups :30 box step-ups (no weight) :30 rest :30 single-arm kettlebell box step-ups :30 rest :30 single-arm kettlebell box step-ups Strict pull-up Workout 5 rounds for time: 12 KB goblet squats (16/24 kg) 1 legless rope climb (4.6/4.6 m) 12 single-arm KB box step-ups (51/51 cm) 6 strict pull-ups
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Specific Warm-up -Snatch progression Build-up On a 7:00 clock: 1-2 squat snatches – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy On a 20:00 clock: Build to a 1-rep-max snatch
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest STRENGTH 3 x 20 reps Conventional Deadlift (50-60% of 1RM) between sets 20 Russian twist then 5 x 8 Tempo Snatch Grip Deadlift to mid Tight (4 - 0 - 1) between sets 10 Barbell Curls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Specific Warm-up -Snatch progression Build-up On a 7:00 clock: 1-2 squat snatches – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy On a 20:00 clock: Build to a 1-rep-max snatch
Freie Plätze: 7
All Levels
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 Specific Warm-up Workout prep 3 rounds: 100-meter run 50-meter double-dumbbell farmers carry :20 plank hold – Rest as needed between rounds. – Build in load to workout weight. Workout AMRAP 16: 200-m run 100-m double-DB farmers carry (15/22.5 kg) 1:00 plank hold
Freie Plätze: 8
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 Workout prep 3 rounds: 100-meter run 50-meter double-dumbbell farmers carry :20 plank hold – Rest as needed between rounds. – Build in load to workout weight. Workout AMRAP 16: 200-m run 100-m double-DB farmers carry (15/22.5 kg) 1:00 plank hold
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses Specific Warm-up -Hang power clean -Thruster Skill work EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow. Mini round 1 round: 3 hang power cleans 4 thrusters 5 burpees over the bar – Use workout variations. Workout 3 rounds for time: 9 hang power cleans (34/52 kg) 12 thrusters 15 lateral burpees over the bar
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses STRENGTH 3 x 20 reps Conventional Deadlift (50-60% of 1RM) between sets 20 Russian twist then 5 x 8 Tempo Snatch Grip Deadlift to mid Tight (4 - 0 - 1) between sets 10 Barbell Curls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses Specific Warm-up -Hang power clean -Thruster Skill work EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow. Mini round 1 round: 3 hang power cleans 4 thrusters 5 burpees over the bar – Use workout variations. Workout 3 rounds for time: 9 hang power cleans (34/52 kg) 12 thrusters 15 lateral burpees over the bar
Freie Plätze: 8
Wochenansicht
MONTAG, 14.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Specific Warm-up -Toes-to-bar -Wall walk Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run
Freie Plätze: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Specific Warm-up -Toes-to-bar -Wall walk Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run
Freie Plätze: 6
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) Workout For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run Strength Deadlift 4-4-4-4-4+
Freie Plätze: 6
DIENSTAG, 15.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps Specific Warm-up -Goblet squat -Legless rope climb Single-arm kettlebell box step-ups :30 box step-ups (no weight) :30 rest :30 single-arm kettlebell box step-ups :30 rest :30 single-arm kettlebell box step-ups Strict pull-up Workout 5 rounds for time: 12 KB goblet squats (16/24 kg) 1 legless rope climb (4.6/4.6 m) 12 single-arm KB box step-ups (51/51 cm) 6 strict pull-ups
Freie Plätze: 8
Weightlifting 2.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps Specific Warm-up -Goblet squat -Legless rope climb Single-arm kettlebell box step-ups :30 box step-ups (no weight) :30 rest :30 single-arm kettlebell box step-ups :30 rest :30 single-arm kettlebell box step-ups Strict pull-up Workout 5 rounds for time: 12 KB goblet squats (16/24 kg) 1 legless rope climb (4.6/4.6 m) 12 single-arm KB box step-ups (51/51 cm) 6 strict pull-ups
Freie Plätze: 8
MITTWOCH, 16.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Specific Warm-up -Snatch progression Build-up On a 7:00 clock: 1-2 squat snatches – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy On a 20:00 clock: Build to a 1-rep-max snatch
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest STRENGTH 3 x 20 reps Conventional Deadlift (50-60% of 1RM) between sets 20 Russian twist then 5 x 8 Tempo Snatch Grip Deadlift to mid Tight (4 - 0 - 1) between sets 10 Barbell Curls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Specific Warm-up -Snatch progression Build-up On a 7:00 clock: 1-2 squat snatches – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy On a 20:00 clock: Build to a 1-rep-max snatch
Freie Plätze: 7
DONNERSTAG, 17.07.2025
All Levels
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 Specific Warm-up Workout prep 3 rounds: 100-meter run 50-meter double-dumbbell farmers carry :20 plank hold – Rest as needed between rounds. – Build in load to workout weight. Workout AMRAP 16: 200-m run 100-m double-DB farmers carry (15/22.5 kg) 1:00 plank hold
Freie Plätze: 8
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 Workout prep 3 rounds: 100-meter run 50-meter double-dumbbell farmers carry :20 plank hold – Rest as needed between rounds. – Build in load to workout weight. Workout AMRAP 16: 200-m run 100-m double-DB farmers carry (15/22.5 kg) 1:00 plank hold
Freie Plätze: 8
FREITAG, 18.07.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses Specific Warm-up -Hang power clean -Thruster Skill work EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow. Mini round 1 round: 3 hang power cleans 4 thrusters 5 burpees over the bar – Use workout variations. Workout 3 rounds for time: 9 hang power cleans (34/52 kg) 12 thrusters 15 lateral burpees over the bar
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses STRENGTH 3 x 20 reps Conventional Deadlift (50-60% of 1RM) between sets 20 Russian twist then 5 x 8 Tempo Snatch Grip Deadlift to mid Tight (4 - 0 - 1) between sets 10 Barbell Curls
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses Specific Warm-up -Hang power clean -Thruster Skill work EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow. Mini round 1 round: 3 hang power cleans 4 thrusters 5 burpees over the bar – Use workout variations. Workout 3 rounds for time: 9 hang power cleans (34/52 kg) 12 thrusters 15 lateral burpees over the bar
Freie Plätze: 8
SAMSTAG, 19.07.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Rowing and double-under warm-up Double-under practice 3 sets: :15 double-unders or attempts :15 rest Row test | 3 minutes 1 round: 1:00 row at 80-90% effort — In partners, 1 person rows a minute, and then the next partner rows for a minute. — Determine the average calories completed from your team and use the following guidelines for each row effort for the workout: ~14/17+ cals = Rx’d ~10-13/13-16 cals = ~65/80 cals ~6-9/9-12 cals = 50/65 cals -Deadlift Workout with a partner For time with a partner: 80/100-cal row 150 double-unders 100 deadlifts (43/61 kg) 150 double-unders 80/100-cal row
Freie Plätze: 8
Weightlifting 2.Week C&J
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Freie Plätze: 8
SONNTAG, 20.07.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 1 set: 3:00 row, bike, ski, or run 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30 up-downs :30 single-unders 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left 1 set: :30 lateral burpees over the kettlebell :30 double-unders 20 kettlebell swings 2 sets: :20 row :20 double-unders 10 unbroken deadlifts – Build in load. – Rest 1:00 between sets. Workout EMOM For As Long As Possible 3 Wall Ball Shots (6/9 kg) 3 Pull-Ups 6 Wall Ball Shots (6/9 kg) 6 Pull-Ups Continue with this pattern, adding 3 reps to each movement after every round.
Freie Plätze: 8