CrossFit Allmend
Fit for Lifts
Weightlifting Workshop
10:00 - 15:00
CrossFit Allmend
Raffaele D'Alto
Exklusiver Weightlifting Workshop mit Taurus Weightlifting und Schweizer Meisterin Scheila Meister. Anmeldung über Workshops und Workshop Abo anwählen
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic clean warm-up 1 set: 1:00 jump rope 10 band pass-throughs, wide grip 10 band pull-aparts, palms down 10 band good mornings, feet under hips 10 hang clean high pulls 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip than set 1 10 band pull-aparts, palms up 10 banded squat-stance good mornings 10 hang muscle cleans 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip 10 band pull-aparts 10 sumo stance banded good mornings 10 hang power cleans Workout 1 For time: 15 deadlifts (38/52 kg) 15 push jerks 12 deadlifts (43/61 kg) 12 push jerks 9 deadlifts (52/75 kg) 9 push jerks 6 deadlifts (56/84 kg) 6 push jerks 3 deadlifts (61/93 kg) 3 push jerks – Use the same barbell for both movements. Workout 2 25' 5 rounds for time with a partner: 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 400-m run – Divide pull-ups and wall-ball shots evenly, and run together.
Freie Plätze: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 3
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Specific Warm-up -Run -Dumbbell power snatch Workout prep 1 round: 200-meter run 15 dumbbell snatches – Use workout weight. Workout 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg)
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Specific Warm-up -Run -Dumbbell power snatch Workout prep 1 round: 200-meter run 15 dumbbell snatches – Use workout weight. Workout 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Workout 20' 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg Workout 2 25' For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 synchronized strict knees-to-elbows 42/60 calories – Use any machine for calories.
Weightlifting 3.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks Specific Warm-up -Double-under EMOM 6: :20 jump rope practice Workout prep 2 rounds: :20 L-sit hold Farmers carry (50 ft) 20 double-unders – Farmers carry 25 ft down and back. – Build in dumbbell load. – Use workout variations. Workout For time: 1:00 L-sit hold 200-m KB farmers carry (16/24 kg) 300 double-unders 200-m farmers carry (35/53 lb) 1:00 L-sit hold
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :45 single-unders :30 narrow-stance squats :15 hollow hold 5 push-ups 5 pike push-ups STRENGTH 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks Specific Warm-up -Double-under EMOM 6: :20 jump rope practice Workout prep 2 rounds: :20 L-sit hold Farmers carry (50 ft) 20 double-unders – Farmers carry 25 ft down and back. – Build in dumbbell load. – Use workout variations. Workout For time: 1:00 L-sit hold 200-m KB farmers carry (16/24 kg) 300 double-unders 200-m farmers carry (35/53 lb) 1:00 L-sit hold
Freie Plätze: 4
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 3
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 walking lunges 10 sit-ups 10 box step-ups Specific Warm-up -Single-leg squat practice 8 rounds: :30 single-leg squats or challenging variation :30 rest Workout prep 1 set: 10 walking lunges 8 sit-ups 6 box jumps – Use workout variations. Workout AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (51/61 cm)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 10:00 AMRAP 8 with a partner: Max-calorie/rep row, bike, ski, or shuttle run – Non-working partner holds an elbow plank. STRENGTH 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 walking lunges 10 sit-ups 10 box step-ups Specific Warm-up -Single-leg squat practice 8 rounds: :30 single-leg squats or challenging variation :30 rest Workout prep 1 set: 10 walking lunges 8 sit-ups 6 box jumps – Use workout variations. Workout AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (51/61 cm)
Freie Plätze: 8
Wochenansicht
MONTAG, 01.09.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Specific Warm-up -Run -Dumbbell power snatch Workout prep 1 round: 200-meter run 15 dumbbell snatches – Use workout weight. Workout 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg)
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Specific Warm-up -Run -Dumbbell power snatch Workout prep 1 round: 200-meter run 15 dumbbell snatches – Use workout weight. Workout 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warmup 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) Workout 20' 3 rounds for time of: 800-m run 30 alternating DB snatches (15/22.5 kg Workout 2 25' For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 synchronized strict knees-to-elbows 42/60 calories – Use any machine for calories.
DIENSTAG, 02.09.2025
Weightlifting 3.Week C&J
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
MITTWOCH, 03.09.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks Specific Warm-up -Double-under EMOM 6: :20 jump rope practice Workout prep 2 rounds: :20 L-sit hold Farmers carry (50 ft) 20 double-unders – Farmers carry 25 ft down and back. – Build in dumbbell load. – Use workout variations. Workout For time: 1:00 L-sit hold 200-m KB farmers carry (16/24 kg) 300 double-unders 200-m farmers carry (35/53 lb) 1:00 L-sit hold
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :45 single-unders :30 narrow-stance squats :15 hollow hold 5 push-ups 5 pike push-ups STRENGTH 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks Specific Warm-up -Double-under EMOM 6: :20 jump rope practice Workout prep 2 rounds: :20 L-sit hold Farmers carry (50 ft) 20 double-unders – Farmers carry 25 ft down and back. – Build in dumbbell load. – Use workout variations. Workout For time: 1:00 L-sit hold 200-m KB farmers carry (16/24 kg) 300 double-unders 200-m farmers carry (35/53 lb) 1:00 L-sit hold
Freie Plätze: 4
DONNERSTAG, 04.09.2025
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 3
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Running line drill warm-up 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Specific Warm-up -Rowing and shuttle run Workout 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.
Freie Plätze: 3
FREITAG, 05.09.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 walking lunges 10 sit-ups 10 box step-ups Specific Warm-up -Single-leg squat practice 8 rounds: :30 single-leg squats or challenging variation :30 rest Workout prep 1 set: 10 walking lunges 8 sit-ups 6 box jumps – Use workout variations. Workout AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (51/61 cm)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 10:00 AMRAP 8 with a partner: Max-calorie/rep row, bike, ski, or shuttle run – Non-working partner holds an elbow plank. STRENGTH 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
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 walking lunges 10 sit-ups 10 box step-ups Specific Warm-up -Single-leg squat practice 8 rounds: :30 single-leg squats or challenging variation :30 rest Workout prep 1 set: 10 walking lunges 8 sit-ups 6 box jumps – Use workout variations. Workout AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (51/61 cm)
Freie Plätze: 8
SAMSTAG, 06.09.2025
Weightlifting Workshop
10:00 - 15:00
CrossFit Allmend
Raffaele D'Alto
Exklusiver Weightlifting Workshop mit Taurus Weightlifting und Schweizer Meisterin Scheila Meister. Anmeldung über Workshops und Workshop Abo anwählen
Freie Plätze: 8
SONNTAG, 07.09.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic clean warm-up 1 set: 1:00 jump rope 10 band pass-throughs, wide grip 10 band pull-aparts, palms down 10 band good mornings, feet under hips 10 hang clean high pulls 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip than set 1 10 band pull-aparts, palms up 10 banded squat-stance good mornings 10 hang muscle cleans 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip 10 band pull-aparts 10 sumo stance banded good mornings 10 hang power cleans Workout 1 For time: 15 deadlifts (38/52 kg) 15 push jerks 12 deadlifts (43/61 kg) 12 push jerks 9 deadlifts (52/75 kg) 9 push jerks 6 deadlifts (56/84 kg) 6 push jerks 3 deadlifts (61/93 kg) 3 push jerks – Use the same barbell for both movements. Workout 2 25' 5 rounds for time with a partner: 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 400-m run – Divide pull-ups and wall-ball shots evenly, and run together.
Freie Plätze: 8