CrossFit Allmend
Fit for Lifts
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Specific Warm-up -Squat snatch Build up 5 sets: 1 snatch grip deadlift 1 snatch pull 1 hang snatch 1 below the knee snatch Workout For load: Snatch 10-8-6-4-2 – Each set must be touch-and-go reps.
Free spots: 5
WOD
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Build up | 10:00 5 sets: 1 snatch grip deadlift 1 snatch pull 1 hang snatch 1 below the knee snatch Workout 1 For load: Snatch 10-8-6-4-2 – Each set must be touch-and-go reps. Stamina 2 10 sets for distance: :40 standing bike :20 seated bike
Free spots: 2
Weekly view
MONDAY, 25.08.2025
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Specific Warm-up -Squat snatch Build up 5 sets: 1 snatch grip deadlift 1 snatch pull 1 hang snatch 1 below the knee snatch Workout For load: Snatch 10-8-6-4-2 – Each set must be touch-and-go reps.
Free spots: 5
WOD
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Build up | 10:00 5 sets: 1 snatch grip deadlift 1 snatch pull 1 hang snatch 1 below the knee snatch Workout 1 For load: Snatch 10-8-6-4-2 – Each set must be touch-and-go reps. Stamina 2 10 sets for distance: :40 standing bike :20 seated bike
Free spots: 2
TUESDAY, 26.08.2025
WEDNESDAY, 27.08.2025
THURSDAY, 28.08.2025
FRIDAY, 29.08.2025
SATURDAY, 30.08.2025
SUNDAY, 31.08.2025