CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 jumps in place (on sets 2 and 3, have athletes box jump and step down) 1 set: 200-meter row, faster Specific Warm-up Wall-ball shot 2-3 sets: 5 med-ball thrusters 5-10 wall-ball shots Push press and sumo deadlift high pull | 5:00 1 set: 5 dip and holds 5 dip and drives 5 push presses 1 set: 5 sumo deadlifts 5 sumo deadlift + shrugs 5 sumo deadlift high pulls (pause at the hips on the return) 5 sumo deadlift high pulls (quick cycling) Workout prep 2-3 sets: 5 wall-ball shots 5 push presses 5 box jumps 5 sumo deadlift high pulls – Use workout variations. Workout Fight gone bad 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (20 in) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds.
Places libres : 8
Weightlifting 3.Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
Places libres : 8
WOD
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences 10 alternating Samson stretches 10 single-leg calf raises/leg 200-meter run (first half slow, second half fast) Specific Warm-up -Machine warm-up Workout Team of two On a 30:00 clock with a partner: Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00, partners each perform 10 burpees together. Skill I 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars
Places libres : 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups
Places libres : 3
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Med-ball clean -Power clean Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg)
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Med-ball clean -Power clean Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg) Strength II 5 sets: Front rack walking lunge (15.2 m)
Weightlifting 3.Week Snatch
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Progressive warm-up 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups Specific Warm-up -Muscle-up Box jump review 1 set: 5 box jumps (low target) 5 box jumps (workout height) Mini round 2 sets: 3 box jumps 2 ring muscle-ups – Use workout variations. Workout 10 rounds for time of: 3 muscle-ups 4 box jumps (61/76 cm)
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up -Back squat Build up 3-5 sets: 5 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout heavy For load: Back squat 5-5-5-5-5
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats 4 x 6 DB Flyes between sets 5 Dips on a Box or Ring then 5 x 6 BB Incline Press then 5 x 6 Standing DB Front Raises
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up -Back squat Build up 3-5 sets: 5 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout heavy For load: Back squat 5-5-5-5-5
Places libres : 1
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars
Places libres : 8
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 (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Broad jumps EMOM 5: 3 broad jumps Specific Warm-up -Kettlebell snatch -Kettlebell complex Build-up 2 rounds 50-meter single-kettlebell suitcase carry 5 right-arm kettlebell snatches 5 left-arm kettlebell snatches Workout AMRAP 12: 100-m single-KB suitcase carry (24/32 kg) 7 right-arm KB snatches 7 left-arm KB snatches
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats 4 x 6 DB Flyes between sets 5 Dips on a Box or Ring then 5 x 6 BB Incline Press then 5 x 6 Standing DB Front Raises
Places libres : 8
Vue hebdomadaire
LUNDI, 11.08.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Med-ball clean -Power clean Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg)
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Specific Warm-up -Med-ball clean -Power clean Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg)
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Build up 3-4 sets: 6 power cleans – Build to workout weight. – Rest 1:00 between sets. Workout 3 rounds for time of: 400-m run 21 med-ball cleans (6/9 kg) 12 power cleans (45/60 kg) Strength II 5 sets: Front rack walking lunge (15.2 m)
MARDI, 12.08.2025
Weightlifting 3.Week Snatch
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Progressive warm-up 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups Specific Warm-up -Muscle-up Box jump review 1 set: 5 box jumps (low target) 5 box jumps (workout height) Mini round 2 sets: 3 box jumps 2 ring muscle-ups – Use workout variations. Workout 10 rounds for time of: 3 muscle-ups 4 box jumps (61/76 cm)
MERCREDI, 13.08.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up -Back squat Build up 3-5 sets: 5 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout heavy For load: Back squat 5-5-5-5-5
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats 4 x 6 DB Flyes between sets 5 Dips on a Box or Ring then 5 x 6 BB Incline Press then 5 x 6 Standing DB Front Raises
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up -Back squat Build up 3-5 sets: 5 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight. Workout heavy For load: Back squat 5-5-5-5-5
Places libres : 1
JEUDI, 14.08.2025
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups
Places libres : 3
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high-jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings Specific Warm-up -Toes-to-bar Mini round 1 round: 20 double-unders 5 toes-to-bars – Use workout variations. Workout For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars
Places libres : 8
VENDREDI, 15.08.2025
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 (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Broad jumps EMOM 5: 3 broad jumps Specific Warm-up -Kettlebell snatch -Kettlebell complex Build-up 2 rounds 50-meter single-kettlebell suitcase carry 5 right-arm kettlebell snatches 5 left-arm kettlebell snatches Workout AMRAP 12: 100-m single-KB suitcase carry (24/32 kg) 7 right-arm KB snatches 7 left-arm KB snatches
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats 4 x 6 DB Flyes between sets 5 Dips on a Box or Ring then 5 x 6 BB Incline Press then 5 x 6 Standing DB Front Raises
Places libres : 8
SAMEDI, 16.08.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 jumps in place (on sets 2 and 3, have athletes box jump and step down) 1 set: 200-meter row, faster Specific Warm-up Wall-ball shot 2-3 sets: 5 med-ball thrusters 5-10 wall-ball shots Push press and sumo deadlift high pull | 5:00 1 set: 5 dip and holds 5 dip and drives 5 push presses 1 set: 5 sumo deadlifts 5 sumo deadlift + shrugs 5 sumo deadlift high pulls (pause at the hips on the return) 5 sumo deadlift high pulls (quick cycling) Workout prep 2-3 sets: 5 wall-ball shots 5 push presses 5 box jumps 5 sumo deadlift high pulls – Use workout variations. Workout Fight gone bad 3 rounds for reps: 1:00 wall-ball shots (6/9 kg)(2.7/3 m) 1:00 sumo deadlift high pulls (25/35 kg) 1:00 box jumps (20 in) 1:00 push presses (25/35 kg) 1:00 row for calories – Rest 1:00 between rounds.
Places libres : 8
Weightlifting 3.Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 5 sets of: 1 Full Snatch 3 sets of: 3 Klokov Press in stand position
Places libres : 8
DIMANCHE, 17.08.2025
WOD
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences 10 alternating Samson stretches 10 single-leg calf raises/leg 200-meter run (first half slow, second half fast) Specific Warm-up -Machine warm-up Workout Team of two On a 30:00 clock with a partner: Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00, partners each perform 10 burpees together. Skill I 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars
Places libres : 8