CrossFit Allmend

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.

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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

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Weightlifting 2.Week C&J

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 1 Power Clean high receiving position 1 Power Clean middle receiving position 1 Full Clean low receiving position then 3 sets of: 3 Hang Power Clean + 1 Push Jerk + 1 Split Jerk then 3 sets of: 10-12 Bent over Row

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 alternating Samson stretches 10 banded side steps (right) 10 banded side steps (left) Specific Warm-up Running line drill warm-up | 6:00 1 round: 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) Running dynamic warm-up 1 set: 200-meter run, slow 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 1 set: 200-meter run, faster Workout 3 rounds for time: 600-m run Rest 1:00 400-m run Rest 1:00 200-m run Rest 1:00 – Score is total time.

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All Levels

  17:00 - 18:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts Specific Warm-up -Air squat -Handstand walk Workout For time: Handstand walk (15.2 m) 100 air squats Handstand walk (15.2 m) 75 air squats Handstand walk (15.2 m) 50 air squats Handstand walk (15.2 m) 25 air squats

  Places libres : 8

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Powerlifting

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts Strength 5 x 8-10 Back Squats then 3 x 6-8 Front Squats then 3 x 3-5 heavy Overhead Squats

  Places libres : 6

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts Specific Warm-up -Air squat -Handstand walk Workout For time: Handstand walk (15.2 m) 100 air squats Handstand walk (15.2 m) 75 air squats Handstand walk (15.2 m) 50 air squats Handstand walk (15.2 m) 25 air squats

  Places libres : 5

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Masters Class

  16:30 - 17:30

  CF Allmend

  Raffaele D'Alto

  Kipping shoulder warm-up 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm Dumbbell and kipping review 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Specific Warm-up -Toes-to-bar -Dumbbell hang clean and jerk Workout beginner AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (10/15 kg) 12/14-cal row – Perform 5 clean and jerks with one arm, and then switch.

  Places libres : 3

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All Levels

  18:00 - 19:00

  CF Allmend

  Jael Burri

  Kipping shoulder warm-up 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm Dumbbell and kipping review 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Specific Warm-up -Toes-to-bar -Dumbbell hang clean and jerk Workout AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (15/22.5 kg) 12/14-cal row – Perform 5 clean and jerks with one arm, and then switch.

  Places libres : 8

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All Levels

  19:00 - 20:00

  CF Allmend

  Jael Burri

  Kipping shoulder warm-up 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm Dumbbell and kipping review 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Specific Warm-up -Toes-to-bar -Dumbbell hang clean and jerk Workout AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (15/22.5 kg) 12/14-cal row – Perform 5 clean and jerks with one arm, and then switch.

  Places libres : 6

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All levels

  17:00 - 18:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 dumbbell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 dumbbell windmills/arm Specific Warm-up -Turkish get-up Accessory work 4 sets: 6 alternating Turkish get-ups – Rest 1:00 between sets. – Use a single dumbbell. Workout prep | 6:00 1 set: 6 single-dumbbell alternating step-ups 10 double-unders 6 double-dumbbell alternating step-ups – Use a light dumbbell and workout jump rope variation. 1 set: 20 double-unders 12 unbroken alternating dumbbell step-ups – Use workout variations. Workout For time: 80 DB box step-ups (51/61 cm) (15/22.5 kg) – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbells.

  Places libres : 8

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Powerlifting

  18:00 - 19:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 dumbbell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 dumbbell windmills/arm Strength 5 x 8-10 Back Squats then 3 x 6-8 Front Squats then 3 x 3-5 heavy Overhead Squats

  Places libres : 8

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All Levels

  19:00 - 20:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 dumbbell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 dumbbell windmills/arm Specific Warm-up -Turkish get-up Accessory work 4 sets: 6 alternating Turkish get-ups – Rest 1:00 between sets. – Use a single dumbbell. Workout prep | 6:00 1 set: 6 single-dumbbell alternating step-ups 10 double-unders 6 double-dumbbell alternating step-ups – Use a light dumbbell and workout jump rope variation. 1 set: 20 double-unders 12 unbroken alternating dumbbell step-ups – Use workout variations. Workout For time: 80 DB box step-ups (51/61 cm) (15/22.5 kg) – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbells.

  Places libres : 4

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All Levels

  10:00 - 11:00

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up | 1 round: :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 inchworm + push-ups 10 top-half deadlifts 1 round :25 jumping jacks :05 rest :30 mountain climbers :05 rest :30 up-downs 10 bottom-half deadlifts 1 round :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 burpees 10 deadlifts Specific Warm-up Skill and build-up 1 set: 5 deadlifts :10 bar hang 10 scap pull-ups – Use a light load on the deadlift 1 set: 5 deadlifts 5 slow eccentric pull-ups – Use a weight slightly below the intended workout weight on the deadlift. 1 set: 3 bar-facing burpees 3 deadlifts 3 strict pull-ups – Use workout weight on the deadlift and perform the intended pull-up variation for the workout. Workout 5 rounds for time: 25 bar-facing burpees 15 deadlifts (56/84 kg) 10 strict pull-ups

  Places libres : 7

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Mobility

  11:00 - 12:00

  CF Allmend

  Raffaele D'Alto

  Places libres : 15

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WOD

  10:00 - 11:30

  CF Allmend

  Raffaele D'Alto

  Dynamic warm-up 1 round: 200-m jog :15 jumping jacks 5 inchworms :15 jumping jacks 10 alternating Cossack squats :15 jumping jacks 10 alternating plank shoulder taps :15 jumping jacks 10 air squats :15 jumping jacks 5 pike push-ups :15 jumping jacks 10 jumping air squats 200-m run Specific Warm-up -Thruster Strength work EMOM 8: 2 thrusters – Increase in load as mechanics allow. – Take the bar from the floor. Workout 8 rounds for reps with a partner: On a 2:00 clock: 200-m run Max thrusters in remaining time (29/43 kg) – Rest 2:00 between rounds. – One partner completes a round, while the other rests; partners perform 4 rounds each.

  Places libres : 8

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