CrossFit Allmend
Fit for Lifts
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Specific Warm-up -Rowing warm-up -Kettlebell swing Workout prep 1 set: 20 strokes on the rower 10 kettlebell swings – Use workout load. Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Specific Warm-up -Rowing warm-up -Kettlebell swing Workout prep 1 set: 20 strokes on the rower 10 kettlebell swings – Use workout load. Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds. AMRAP 12: 2 handstand push-ups 2 dumbbell front-rack reverse lunges (35/50 lb) 2 chest-to-bar pull-ups – Add 2 reps of each movement every round.
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 1:00 bike 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 10 unweighted good mornings Specific Warm-up -Hang clean + power clean Build up 3-4 sets: 1 power clean 2 hang power cleans – Build in load to starting workout weight. Bike test 1 round: :30 bike Workout Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 8/10-cal bike
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg Pre-workout running drills 1 set: 200-meter run, moderate 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Run test 1 set: 200-meter run Specific Warm-up -Box jump-over EMOM 3: 3 box jump-overs Mini round 1 set: 100-meter run 6 box jumps – Use workout variations. Workout 6 rounds for time: 200-m run 12 box jump-overs (61/76 cm)
Powerlifting
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Strength 5x 8-10 reps Bench Press (increase weight every set) then 5x 6-8 reps Incline DB Press (increase weight every set) between sets 8 DB Bent over Row each side
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 set: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 7-10 hang power snatches :30 rest 7-10 push presses :30 rest 7-10 sumo deadlift high pulls :30 rest 7-10 front squats Workout For time: 100 hang power snatches (25/35 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
Places libres : 1
Vue hebdomadaire
LUNDI, 18.08.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Specific Warm-up -Rowing warm-up -Kettlebell swing Workout prep 1 set: 20 strokes on the rower 10 kettlebell swings – Use workout load. Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Specific Warm-up -Rowing warm-up -Kettlebell swing Workout prep 1 set: 20 strokes on the rower 10 kettlebell swings – Use workout load. Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch Workout 5 x 3:00 rounds: 400/500-m row or Bike Max KB swings (24/32 kg) – Rest 1:00 between rounds. AMRAP 12: 2 handstand push-ups 2 dumbbell front-rack reverse lunges (35/50 lb) 2 chest-to-bar pull-ups – Add 2 reps of each movement every round.
MARDI, 19.08.2025
MERCREDI, 20.08.2025
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 1:00 bike 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 10 unweighted good mornings Specific Warm-up -Hang clean + power clean Build up 3-4 sets: 1 power clean 2 hang power cleans – Build in load to starting workout weight. Bike test 1 round: :30 bike Workout Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 8/10-cal bike
JEUDI, 21.08.2025
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg Pre-workout running drills 1 set: 200-meter run, moderate 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster Run test 1 set: 200-meter run Specific Warm-up -Box jump-over EMOM 3: 3 box jump-overs Mini round 1 set: 100-meter run 6 box jumps – Use workout variations. Workout 6 rounds for time: 200-m run 12 box jump-overs (61/76 cm)
VENDREDI, 22.08.2025
Powerlifting
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Strength 5x 8-10 reps Bench Press (increase weight every set) then 5x 6-8 reps Incline DB Press (increase weight every set) between sets 8 DB Bent over Row each side
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 set: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 7-10 hang power snatches :30 rest 7-10 push presses :30 rest 7-10 sumo deadlift high pulls :30 rest 7-10 front squats Workout For time: 100 hang power snatches (25/35 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
Places libres : 1