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CrossFit Allmend
Fit for Lifts
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up Specific Warm-up -Power clean Loading up On a 10:00 clock: Build to a heavy set of 2 touch-and-go cleans Workout 5 rounds for time: 250/300-m row 5 power cleans (55/80 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Loading up On a 10:00 clock: Build to a heavy set of 2 touch-and-go cleans Workout 5 rounds for time: 250/300-m row 5 power cleans (55/80 kg) Finisher Tabata -Bar hanging -Plank
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) Specific Warm-up Push-up 1 set: :10 knee push-ups :50 rest :10 push-ups, hands wide :50 rest :10 push-ups, hands narrow :50 rest :10 push-ups :50 rest AbMat sit-up 2 sets: :20 hollow rock :40 rest 2 sets: 10 AbMat sit-ups :30 rest Skill work 1 round: :30 single-unders :30 rest :30 single-leg single-unders :30 rest :30 single-leg single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest Workout AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders
Weightlifting 1.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) Specific Warm-up Push-up 1 set: :10 knee push-ups :50 rest :10 push-ups, hands wide :50 rest :10 push-ups, hands narrow :50 rest :10 push-ups :50 rest AbMat sit-up 2 sets: :20 hollow rock :40 rest 2 sets: 10 AbMat sit-ups :30 rest Skill work 1 round: :30 single-unders :30 rest :30 single-leg single-unders :30 rest :30 single-leg single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest Workout AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Specific Warm-up Air bike setup and test Kipping pull-up Practice round 1 round: 5-calorie bike 3 pull-ups – Use workout variations and move at a moderate pace. Workout 3 rounds for time: 25/35-cal Air bike 21 pull-ups
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Strength 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 8 Bulgarian Split Squat with Band each side
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Specific Warm-up Air bike setup and test Kipping pull-up Practice round 1 round: 5-calorie bike 3 pull-ups – Use workout variations and move at a moderate pace. Workout 3 rounds for time: 25/35-cal Air bike 21 pull-ups
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Specific Warm-up -Thruster Build-up On a 5:00 clock: 3 thrusters – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy For load: Thruster 3-3-2-2-1-1-1
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Specific Warm-up -Thruster Build-up On a 5:00 clock: 3 thrusters – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy For load: Thruster 3-3-2-2-1-1-1
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Strength 12-10-8-6-3-3-3 Overhead Squat between sets 20 Russian Twist then 4 x 10m Weighted Lunges
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up Skill work EMOM 6: 3 broad jumps for max distance – Build in distance each minute. Muscle-up Mini round 1 set: 2 box jump-overs 1 ring muscle-up – Use workout variations. Workout 7 rounds for time: 5 box jump-overs (61/76 cm) 3 ring muscle-ups
Weekly view
MONDAY, 07.07.2025
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up Specific Warm-up -Power clean Loading up On a 10:00 clock: Build to a heavy set of 2 touch-and-go cleans Workout 5 rounds for time: 250/300-m row 5 power cleans (55/80 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Loading up On a 10:00 clock: Build to a heavy set of 2 touch-and-go cleans Workout 5 rounds for time: 250/300-m row 5 power cleans (55/80 kg) Finisher Tabata -Bar hanging -Plank
TUESDAY, 08.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) Specific Warm-up Push-up 1 set: :10 knee push-ups :50 rest :10 push-ups, hands wide :50 rest :10 push-ups, hands narrow :50 rest :10 push-ups :50 rest AbMat sit-up 2 sets: :20 hollow rock :40 rest 2 sets: 10 AbMat sit-ups :30 rest Skill work 1 round: :30 single-unders :30 rest :30 single-leg single-unders :30 rest :30 single-leg single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest Workout AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders
Weightlifting 1.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Strict Press 3 Push Press then 5 sets of: 6 Front Squat 10 Bent over Row (lightweight) then 5 sets of: 3 Deadlift 3 Muscle Clean from the ground
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) Specific Warm-up Push-up 1 set: :10 knee push-ups :50 rest :10 push-ups, hands wide :50 rest :10 push-ups, hands narrow :50 rest :10 push-ups :50 rest AbMat sit-up 2 sets: :20 hollow rock :40 rest 2 sets: 10 AbMat sit-ups :30 rest Skill work 1 round: :30 single-unders :30 rest :30 single-leg single-unders :30 rest :30 single-leg single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest :30 running-step single-unders :30 rest Workout AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders
WEDNESDAY, 09.07.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Specific Warm-up Air bike setup and test Kipping pull-up Practice round 1 round: 5-calorie bike 3 pull-ups – Use workout variations and move at a moderate pace. Workout 3 rounds for time: 25/35-cal Air bike 21 pull-ups
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Strength 12-10-8-6-3-3-3 Low Bar Back Squat between sets 10 DB Shoulder Press then 4 x 8 Bulgarian Split Squat with Band each side
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
The CrossFit warm-up 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows Specific Warm-up Air bike setup and test Kipping pull-up Practice round 1 round: 5-calorie bike 3 pull-ups – Use workout variations and move at a moderate pace. Workout 3 rounds for time: 25/35-cal Air bike 21 pull-ups
THURSDAY, 10.07.2025
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Specific Warm-up -Thruster Build-up On a 5:00 clock: 3 thrusters – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy For load: Thruster 3-3-2-2-1-1-1
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Specific Warm-up -Thruster Build-up On a 5:00 clock: 3 thrusters – Rest 1:00-1:30 between sets. – Build in load. Workout Heavy For load: Thruster 3-3-2-2-1-1-1
FRIDAY, 11.07.2025
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Strength 12-10-8-6-3-3-3 Overhead Squat between sets 20 Russian Twist then 4 x 10m Weighted Lunges
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Specific Warm-up Skill work EMOM 6: 3 broad jumps for max distance – Build in distance each minute. Muscle-up Mini round 1 set: 2 box jump-overs 1 ring muscle-up – Use workout variations. Workout 7 rounds for time: 5 box jump-overs (61/76 cm) 3 ring muscle-ups