CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up -Strict toes-to-bar Double-dumbbell front squat 1 set: 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats – Build in load. – Rest :30 between sets. Echo bike Workout Team of 2 AMRAP 20 with a partner: 5 strict toes-to-bars 15 double-DB front squats (15/22.5 kg) 10/6-cal Echo bike – 1 person does a round, then the next person does a round. – After each partner completes a round, add 1 calorie to the bike.
Places libres : 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squat initiations – Emphasize keeping the armpits forward and pressing up into the PVC. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squats to above parallel Specific Warm-up -Power snatch Skill work Every 2 minutes for 4 sets, complete the following complex: 1 snatch pull 1 snatch high pull 1 muscle snatch 1 power snatch Burpee Workout On a 15:00 clock: 75 burpees – Every minute on the minute (including 0:00) complete 5 power snatches (25/34 kg) In the remaining time: Find a 1-rep-max power snatch – Score is total time to complete the burpees and 1-rep snatch load.
Places libres : 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up AMRAP 6: :30 row, bike, or ski 4 inchworm + push-ups 8 air squats 12 up-downs Specific Warm-up -Push press Workout prep 1 set: 10 push presses (empty bar) 100-meter run 1 set: 8 push presses, heavier 100-meter run 1 set: 6 push presses, workout load 100-meter run Workout For time: 1-2-3-4-5-6-7-8-9-10 Push press (35/55 kg) – Run 100 meters after each round.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up AMRAP 6: :30 row, bike, or ski 4 inchworm + push-ups 8 air squats 12 up-downs Specific Warm-up -Push press Workout For time: 1-2-3-4-5-6-7-8-9-10 Push press (35/55 kg) – Run 100 meters after each round. Skill I EMOM 10: 2-4 bar muscle-ups
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges 10 ring rows :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats 10 challenging ring rows :30 sit-ups – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 2 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Workout For time: 150 double-unders 125 air squats 100 sit-ups 75 push-ups 50 pull-ups 25 deadlifts (75/100 kg)
Places libres : 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Hang Power Snatch (without dip) then 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges 10 ring rows :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats 10 challenging ring rows :30 sit-ups – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 2 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Workout For time: 150 double-unders 125 air squats 100 sit-ups 75 push-ups 50 pull-ups 25 deadlifts (75/100 kg)
Places libres : 5
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing Pace check 2 rounds: 150-meter row 1:00 rest – Hold target workout pace. Workout Every 10:00 for 3 sets: 500-m row
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing Pace check 2 rounds: 150-meter row 1:00 rest – Hold target workout pace. Workout Every 10:00 for 3 sets: 500-m row
Places libres : 8
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 alternating box step-ups :15 rest :30 ring rows :15 rest Specific Warm-up Box jump EMOM 4: 3 box jumps – Increase height each minute to get to a starting weight. Rope climb Back-rack reverse lunges Build-up On a 5:00 clock: 4-6 alternating back-rack reverse lunges – Build in load. Workout EMOM 20: Min 1: 8 alternating back-rack reverse lunges Min 2: 5 box jumps Min 3: 3 rope climbs (4.6/4.6 m) Min 4: rest
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 alternating box step-ups :15 rest :30 ring rows :15 rest Specific Warm-up Box jump EMOM 4: 3 box jumps – Increase height each minute to get to a starting weight. Rope climb Back-rack reverse lunges Build-up On a 5:00 clock: 4-6 alternating back-rack reverse lunges – Build in load. Workout EMOM 20: Min 1: 8 alternating back-rack reverse lunges Min 2: 5 box jumps Min 3: 3 rope climbs (4.6/4.6 m) Min 4: rest
Places libres : 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
General Olympic lifting warm-up 1 set: 5:00 slow run, bike, row, or ski 3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Specific Warm-up -Clean and jerk Skill work Every 1:30 for 6 sets: Sets 1 and 2: 3 power clean and jerks Sets 3 and 4: 2 power clean and jerks Sets 5 and 6: 1 power clean and jerk Workout Grace For time: 30 clean and jerks (40/60 kg)
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Places libres : 8
Vue hebdomadaire
LUNDI, 04.08.2025
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up AMRAP 6: :30 row, bike, or ski 4 inchworm + push-ups 8 air squats 12 up-downs Specific Warm-up -Push press Workout prep 1 set: 10 push presses (empty bar) 100-meter run 1 set: 8 push presses, heavier 100-meter run 1 set: 6 push presses, workout load 100-meter run Workout For time: 1-2-3-4-5-6-7-8-9-10 Push press (35/55 kg) – Run 100 meters after each round.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up AMRAP 6: :30 row, bike, or ski 4 inchworm + push-ups 8 air squats 12 up-downs Specific Warm-up -Push press Workout For time: 1-2-3-4-5-6-7-8-9-10 Push press (35/55 kg) – Run 100 meters after each round. Skill I EMOM 10: 2-4 bar muscle-ups
MARDI, 05.08.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges 10 ring rows :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats 10 challenging ring rows :30 sit-ups – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 2 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Workout For time: 150 double-unders 125 air squats 100 sit-ups 75 push-ups 50 pull-ups 25 deadlifts (75/100 kg)
Places libres : 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Hang Power Snatch (without dip) then 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges 10 ring rows :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats 10 challenging ring rows :30 sit-ups – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 2 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Deadlift review Loading up 3 sets: 5 deadlifts – Build to workout weight. Workout For time: 150 double-unders 125 air squats 100 sit-ups 75 push-ups 50 pull-ups 25 deadlifts (75/100 kg)
Places libres : 5
MERCREDI, 06.08.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing Pace check 2 rounds: 150-meter row 1:00 rest – Hold target workout pace. Workout Every 10:00 for 3 sets: 500-m row
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers Specific Warm-up -Rowing Pace check 2 rounds: 150-meter row 1:00 rest – Hold target workout pace. Workout Every 10:00 for 3 sets: 500-m row
Places libres : 8
JEUDI, 07.08.2025
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 alternating box step-ups :15 rest :30 ring rows :15 rest Specific Warm-up Box jump EMOM 4: 3 box jumps – Increase height each minute to get to a starting weight. Rope climb Back-rack reverse lunges Build-up On a 5:00 clock: 4-6 alternating back-rack reverse lunges – Build in load. Workout EMOM 20: Min 1: 8 alternating back-rack reverse lunges Min 2: 5 box jumps Min 3: 3 rope climbs (4.6/4.6 m) Min 4: rest
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 alternating box step-ups :15 rest :30 ring rows :15 rest Specific Warm-up Box jump EMOM 4: 3 box jumps – Increase height each minute to get to a starting weight. Rope climb Back-rack reverse lunges Build-up On a 5:00 clock: 4-6 alternating back-rack reverse lunges – Build in load. Workout EMOM 20: Min 1: 8 alternating back-rack reverse lunges Min 2: 5 box jumps Min 3: 3 rope climbs (4.6/4.6 m) Min 4: rest
Places libres : 8
VENDREDI, 08.08.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
General Olympic lifting warm-up 1 set: 5:00 slow run, bike, row, or ski 3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Specific Warm-up -Clean and jerk Skill work Every 1:30 for 6 sets: Sets 1 and 2: 3 power clean and jerks Sets 3 and 4: 2 power clean and jerks Sets 5 and 6: 1 power clean and jerk Workout Grace For time: 30 clean and jerks (40/60 kg)
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Places libres : 8
SAMEDI, 09.08.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
The CrossFit warm-up 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up -Strict toes-to-bar Double-dumbbell front squat 1 set: 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats – Build in load. – Rest :30 between sets. Echo bike Workout Team of 2 AMRAP 20 with a partner: 5 strict toes-to-bars 15 double-DB front squats (15/22.5 kg) 10/6-cal Echo bike – 1 person does a round, then the next person does a round. – After each partner completes a round, add 1 calorie to the bike.
Places libres : 8
DIMANCHE, 10.08.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squat initiations – Emphasize keeping the armpits forward and pressing up into the PVC. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squats to above parallel Specific Warm-up -Power snatch Skill work Every 2 minutes for 4 sets, complete the following complex: 1 snatch pull 1 snatch high pull 1 muscle snatch 1 power snatch Burpee Workout On a 15:00 clock: 75 burpees – Every minute on the minute (including 0:00) complete 5 power snatches (25/34 kg) In the remaining time: Find a 1-rep-max power snatch – Score is total time to complete the burpees and 1-rep snatch load.
Places libres : 8