CrossFit Allmend
Fit for Lifts
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter row, easy 10 hamstring kick-ups/side 10 alternating straight-leg V-ups/side 200-meter row, moderate 10 kettlebell suitcase deadlifts/side 10 leg lifts over the kettlebell/side 200-meter row, hard 10 alternating Samson stretch 10 kettlebell assisted tuck-ups Specific Warm-up -Rowing -Toes-to-bar Practice round 1 set: 200-meter tow 10 toes-to-bars 100-meter row 5 toes-to-bars – Use workout variations. Workout For time: 1,000-m row 50 toes-to-bars 500-m row 25 toes-to-bars
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunges :30 up-downs Banded upper-body warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Specific Warm-up -Air squat and push-up prep Workout prep 1 set: :20 air squats :20 rest :20 push-ups 1:00 rest :20 AbMat sit-ups :20 rest :20 walking lunges – Use workout variations. For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunges :30 up-downs Banded upper-body warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest. EMOM 15: Min. 1 | :40 dumbbell Romanian deadlifts (15/22.5kg) Min. 2 | :40 hollow hold Min. 3 | :40 banded side steps
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 10 kettlebell sumo deadlifts 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 10 kettlebell sumo deadlift 200-meter run, faster Specific Warm-up -Kettlebell drills Build-up 2 sets: 100-meter run 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm 5 kettlebell swings Workout 3 rounds for time: 400-m run 30 KB snatches (16/24 kg) 20 KB swings (16/24 kg)
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 4 sets: :30 row, bike, or ski :10 rest :30 up-downs :10 rest :30 inchworm + push-ups :10 rest STRENGTH 5 x 6 DB Bench press between sets 5 Dips on a Box or Ring then 5 x 6 BB Narrow Grip Bench Press then 5 x 6 Standing DB Front Raises
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 4 sets: :30 row, bike, or ski :10 rest :30 up-downs :10 rest :30 inchworm + push-ups :10 rest Specific Warm-up -Push press Build-up 4-5 sets: 5 push presses – Increase load across all sets. – The last set should be just lighter than the first desired working set. Workoput heavy For load: Push press 3-2-2-1-1-1
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 200-meter row, easy 10 hamstring kick-ups/side 10 alternating straight-leg V-ups/side 200-meter row, moderate 10 kettlebell suitcase deadlifts/side 10 leg lifts over the kettlebell/side 200-meter row, hard 10 alternating Samson stretch 10 kettlebell assisted tuck-ups Specific Warm-up -Rowing -Toes-to-bar Practice round 1 set: 200-meter tow 10 toes-to-bars 100-meter row 5 toes-to-bars – Use workout variations. Workout For time: 1,000-m row 50 toes-to-bars 500-m row 25 toes-to-bars
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 rounds: :50 bike, easy :10 bike, sprint 1 set: Dynamic stretches Tin soldier walk Floor scrapers Spiderman lunges Pike bear crawl – Perform 25 ft down and back of each movement. Box jump Specific Warm-up -Hang power clean Strength work Every 2:00 for 5 sets: 3 hang power cleans – Build to workout weight or slightly heavier. Test round | 5:00 2 sets. 3 box jump-overs 3 hang power cleans – Use workout heights and loads Workout 8 rounds for time: 5 box jump-overs (61/76 cm) 5 hang power cleans (70/102 kg)
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 rounds: :50 bike, easy :10 bike, sprint 1 set: Dynamic stretches Tin soldier walk Floor scrapers Spiderman lunges Pike bear crawl – Perform 25 ft down and back of each movement. STRENGTH 5 x 6 DB Bench press between sets 5 Chin Ups then 5 x 6 BB Bench Press then 5 x 6 Standing DB Front Raises
Riepilogo della settimana
LUNEDÌ, 30.03.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunges :30 up-downs Banded upper-body warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs Specific Warm-up -Air squat and push-up prep Workout prep 1 set: :20 air squats :20 rest :20 push-ups 1:00 rest :20 AbMat sit-ups :20 rest :20 walking lunges – Use workout variations. For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunges :30 up-downs Banded upper-body warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest. EMOM 15: Min. 1 | :40 dumbbell Romanian deadlifts (15/22.5kg) Min. 2 | :40 hollow hold Min. 3 | :40 banded side steps
MARTEDÌ, 31.03.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 10 kettlebell sumo deadlifts 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 10 kettlebell sumo deadlift 200-meter run, faster Specific Warm-up -Kettlebell drills Build-up 2 sets: 100-meter run 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm 5 kettlebell swings Workout 3 rounds for time: 400-m run 30 KB snatches (16/24 kg) 20 KB swings (16/24 kg)
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
MERCOLEDÌ, 01.04.2026
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 4 sets: :30 row, bike, or ski :10 rest :30 up-downs :10 rest :30 inchworm + push-ups :10 rest STRENGTH 5 x 6 DB Bench press between sets 5 Dips on a Box or Ring then 5 x 6 BB Narrow Grip Bench Press then 5 x 6 Standing DB Front Raises
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 4 sets: :30 row, bike, or ski :10 rest :30 up-downs :10 rest :30 inchworm + push-ups :10 rest Specific Warm-up -Push press Build-up 4-5 sets: 5 push presses – Increase load across all sets. – The last set should be just lighter than the first desired working set. Workoput heavy For load: Push press 3-2-2-1-1-1
GIOVEDÌ, 02.04.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter row, easy 10 hamstring kick-ups/side 10 alternating straight-leg V-ups/side 200-meter row, moderate 10 kettlebell suitcase deadlifts/side 10 leg lifts over the kettlebell/side 200-meter row, hard 10 alternating Samson stretch 10 kettlebell assisted tuck-ups Specific Warm-up -Rowing -Toes-to-bar Practice round 1 set: 200-meter tow 10 toes-to-bars 100-meter row 5 toes-to-bars – Use workout variations. Workout For time: 1,000-m row 50 toes-to-bars 500-m row 25 toes-to-bars
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 200-meter row, easy 10 hamstring kick-ups/side 10 alternating straight-leg V-ups/side 200-meter row, moderate 10 kettlebell suitcase deadlifts/side 10 leg lifts over the kettlebell/side 200-meter row, hard 10 alternating Samson stretch 10 kettlebell assisted tuck-ups Specific Warm-up -Rowing -Toes-to-bar Practice round 1 set: 200-meter tow 10 toes-to-bars 100-meter row 5 toes-to-bars – Use workout variations. Workout For time: 1,000-m row 50 toes-to-bars 500-m row 25 toes-to-bars
VENERDÌ, 03.04.2026
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 rounds: :50 bike, easy :10 bike, sprint 1 set: Dynamic stretches Tin soldier walk Floor scrapers Spiderman lunges Pike bear crawl – Perform 25 ft down and back of each movement. Box jump Specific Warm-up -Hang power clean Strength work Every 2:00 for 5 sets: 3 hang power cleans – Build to workout weight or slightly heavier. Test round | 5:00 2 sets. 3 box jump-overs 3 hang power cleans – Use workout heights and loads Workout 8 rounds for time: 5 box jump-overs (61/76 cm) 5 hang power cleans (70/102 kg)
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 rounds: :50 bike, easy :10 bike, sprint 1 set: Dynamic stretches Tin soldier walk Floor scrapers Spiderman lunges Pike bear crawl – Perform 25 ft down and back of each movement. STRENGTH 5 x 6 DB Bench press between sets 5 Chin Ups then 5 x 6 BB Bench Press then 5 x 6 Standing DB Front Raises
SABATO, 04.04.2026
DOMENICA, 05.04.2026