CrossFit Allmend
Fit for Lifts
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
Free spots: 7
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.
Free spots: 8
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.
Free spots: 3
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.
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
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
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.
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
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
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
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.
Free spots: 7
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.
Free spots: 5
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.
Free spots: 8
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
Free spots: 8
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.
Free spots: 4
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.
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
TUESDAY, 26.08.2025
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
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.
WEDNESDAY, 27.08.2025
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
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
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
THURSDAY, 28.08.2025
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.
Free spots: 3
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.
Free spots: 7
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.
Free spots: 5
FRIDAY, 29.08.2025
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.
Free spots: 8
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
Free spots: 8
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.
Free spots: 4
SATURDAY, 30.08.2025
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
Free spots: 7
SUNDAY, 31.08.2025
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.
Free spots: 8