CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 8
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs 1 set: :20 easy row :20 moderate row :20 hard row 10 kip swings 1 set: :20 easy row :20 moderate row :20 hard row 10 kipping pull-ups Specific Warm-up -Muscle-up Test round 2 sets: 20-calorie row 4 muscle-ups – Use workout variations. – Practice breaking up reps with your partner. Workout For time with a partner: 50-cal row 30 muscle-ups 50-cal row 20 muscle-ups 50-cal row 10 muscle-ups – Trade off as desired.
Places libres : 6
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 721-15-9 reps for time: Hang power cleans (15/20 kg) Hanging leg raises
Places libres : 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :15 jumping jacks 5 inchworms :15 jumping jacks 10 alternating Cossack squats :15 burpees 10 alternating plank shoulder taps :15 burpees 10 air squats :15 burpees 5 pike push-ups :15 burpees 10 jumping air squats 200-meter run Specific Warm-up -Wall walk -Double-under Workout AMRAP 15: 3 wall walks 15 burpees 60 double-unders Accessory 4 rounds: :20 hollow rock :10 rest :20 Superman hold :10 rest
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Workout For load: Front squat 3-3-3-3-3 Mini test AMRAP 1: Front squats – Use ~65% of today’s heaviest lift.
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 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
Places libres : 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Workout For load: Front squat 3-3-3-3-3 Mini test AMRAP 1: Front squats – Use ~65% of today’s heaviest lift.
Places libres : 5
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 27-21-15-9 reps for time: Hang power cleans (25/40 kg) Toes-to-bars
Places libres : 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 27-21-15-9 reps for time: Hang power cleans (25/40 kg) Toes-to-bars
Places libres : 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-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
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 8
Vue hebdomadaire
MARDI, 07.04.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog :15 jumping jacks 5 inchworms :15 jumping jacks 10 alternating Cossack squats :15 burpees 10 alternating plank shoulder taps :15 burpees 10 air squats :15 burpees 5 pike push-ups :15 burpees 10 jumping air squats 200-meter run Specific Warm-up -Wall walk -Double-under Workout AMRAP 15: 3 wall walks 15 burpees 60 double-unders Accessory 4 rounds: :20 hollow rock :10 rest :20 Superman hold :10 rest
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Strength 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
MERCREDI, 08.04.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Workout For load: Front squat 3-3-3-3-3 Mini test AMRAP 1: Front squats – Use ~65% of today’s heaviest lift.
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 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
Places libres : 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up -Front squat Build-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Workout For load: Front squat 3-3-3-3-3 Mini test AMRAP 1: Front squats – Use ~65% of today’s heaviest lift.
Places libres : 5
JEUDI, 09.04.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 721-15-9 reps for time: Hang power cleans (15/20 kg) Hanging leg raises
Places libres : 7
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 27-21-15-9 reps for time: Hang power cleans (25/40 kg) Toes-to-bars
Places libres : 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Partner dynamic warm-up 1 round: Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete. Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete. Specific Warm-up -Toes-to-bar Skill work EMOM 8: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells Hang power clean Build-up 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets. – Build to workout loading. Mini round 1 round: 5 hang power cleans 5 toes-to-bars – Use workout variations. Workout 27-21-15-9 reps for time: Hang power cleans (25/40 kg) Toes-to-bars
Places libres : 8
VENDREDI, 10.04.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-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
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Specific Warm-up Wall-ball shot 1 set: 20 alternating plank shoulder taps 10 med-ball front squats (facing the target) 1 set: 20 mountain climbers 10 med-ball push press (tossing the ball to the target) 1 set: 20 tuck jumps 10 wall-ball shots 1 set: 5 box jumps 5 wall-ball shots – Use workout variations. Workout 5 rounds for time of: 400-m run 30 box jumps (51/61 cm) 30 wall-ball shots (6/9 kg) (2.7/3 m)
Places libres : 8
SAMEDI, 11.04.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs 1 set: :20 easy row :20 moderate row :20 hard row 10 kip swings 1 set: :20 easy row :20 moderate row :20 hard row 10 kipping pull-ups Specific Warm-up -Muscle-up Test round 2 sets: 20-calorie row 4 muscle-ups – Use workout variations. – Practice breaking up reps with your partner. Workout For time with a partner: 50-cal row 30 muscle-ups 50-cal row 20 muscle-ups 50-cal row 10 muscle-ups – Trade off as desired.
Places libres : 6
DIMANCHE, 12.04.2026