CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
General Dynamic Warm-up 2 rounds: 200-meter slow jog :30 straight-leg sit-ups Med-ball toss warm-up | 5:00 β Athletes partner up in groups of two or three. β Athletes perform each med-ball toss until you tell them to switch. 1 round: :30 granny toss :30 bounce pass :30 chest pass :30 side toss, right :30 side toss, left :30 roll pass :30 overhead throw :30 squat + throw Specific Warm-up Running dynamic warm-up 1 set: 200-meter run, slow 2 sets: :30 running position drill/leg :30 running in place drill :30 partner falling drill 1 set: 200-meter run, faster Benchmark Workout 5,000-m run
Free spots: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Calf prep 1 set: 200-meter jog 10 inchworms 1:00 standing calf stretch/side General warm-up 2 sets: :20 jumping jacks 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 10 unweighted good mornings 5 broad jumps Workout1 2 rounds for time: 100 double-unders 50 Russian KB swings (24/32 kg) 100-m KB suitcase carry (24/32 kg) Tabata -Plank -Bar hang
Free spots: 8
All Levels
17:00 - 18:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Gymnastics practice Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Gymnastics practice Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in) Tabata -Plank
Weightlifting 3. Week Clean & Jerk
19:00 - 20:00
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)
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :30 jumping jacks 10 spiderman lunges 10 good mornings 10 air squats 10 hollow rocks :20 dead hang 10 scap pull-ups STRENGTH 14-12-10-8-6-3-3-3 Front Squat between sets 10 DB Bent over Row then 4 x 8 KB Bulgarian Split Squat each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :30 jumping jacks 10 spiderman lunges 10 good mornings 10 air squats 10 hollow rocks :20 dead hang 10 scap pull-ups Specific Warm-up Knees-to-elbows 2 sets: 5 kip swings 5 hanging knee raises 5 knees-to-armpits 3-5 knees-to-elbows Front-rack lunge 1 set: Front-rack hold β Focus on elbows high with bar resting on the shoulder. 5 empty-bar front-rack reverse lunges/leg β Focus on maintaining upright posture as the back knee touches the ground. Strength 4 sets: 8 alternating front-rack reverse lunges β Build in load. Test round 1 set: 8 front-rack reverse lunges 8 knees-to-elbows 8-calorie bike β Use workout loading. Workout 30-20-10 reps for time: Front-rack reverse lunges (40/60 kg) Knees-to-elbows Calorie bike
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: :30 shuttle jogs Spiderman lunges Inchworm + push-ups Butt kickers High knees 5 dumbbell strict presses, right Dumbbell overhead carry, right 5 dumbbell strict presses, left Dumbbell overhead carry, left 4 shuttle runs 10 dumbbell strict presses β Each movement is 25 ft; then, athletes return the 25 ft with the next movement. Specific Warm-up -Dumbbell push press -Shuttle run Workout prep 1 round: 10 dumbbell push presses 8 shuttle runs β Use workout variations. Workout Every 3:00 for 10 rounds: 10 DB push presses (15/22.5 kg) 8 shuttle runs β Rest the remainder of the interval. β 1 shuttle run is 25 ft out and back. β Use two dumbbells.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 easy jog or row 10 PVC good mornings 10 air squats 10 wrist circles (both directions) 10 PVC front squats :30 dead hang 5 scap pull-ups 5 kip swings STRENGTH 14-12-10-8-6-3-3-3 Front Squat between sets 10 DB Bent over Row then 4 x 8 KB Bulgarian Split Squat each side
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 easy jog or row 10 PVC good mornings 10 air squats 10 wrist circles (both directions) 10 PVC front squats :30 dead hang 5 scap pull-ups 5 kip swings Specific Warm-up -Rope climb footwork drill -Hang squat clean Strength EMOM 8: 3 hang squat cleans Workout For time: 15-12-9 Hang squat cleans (45/70 kg) 5-4-3 Rope climbs (4.6/4.6 m)
Free spots: 8
Weekly view
MONDAY, 22.06.2026
All Levels
17:00 - 18:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Gymnastics practice Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Gymnastics practice Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)
WOD
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 2 sets: 200-meter jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups Specific Warm-up -Handstand shoulder tap -Skin-the-cat -Pull-up and push-up Workout On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in) Tabata -Plank
TUESDAY, 23.06.2026
Weightlifting 3. Week Clean & Jerk
19:00 - 20:00
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)
WEDNESDAY, 24.06.2026
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :30 jumping jacks 10 spiderman lunges 10 good mornings 10 air squats 10 hollow rocks :20 dead hang 10 scap pull-ups STRENGTH 14-12-10-8-6-3-3-3 Front Squat between sets 10 DB Bent over Row then 4 x 8 KB Bulgarian Split Squat each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :30 jumping jacks 10 spiderman lunges 10 good mornings 10 air squats 10 hollow rocks :20 dead hang 10 scap pull-ups Specific Warm-up Knees-to-elbows 2 sets: 5 kip swings 5 hanging knee raises 5 knees-to-armpits 3-5 knees-to-elbows Front-rack lunge 1 set: Front-rack hold β Focus on elbows high with bar resting on the shoulder. 5 empty-bar front-rack reverse lunges/leg β Focus on maintaining upright posture as the back knee touches the ground. Strength 4 sets: 8 alternating front-rack reverse lunges β Build in load. Test round 1 set: 8 front-rack reverse lunges 8 knees-to-elbows 8-calorie bike β Use workout loading. Workout 30-20-10 reps for time: Front-rack reverse lunges (40/60 kg) Knees-to-elbows Calorie bike
THURSDAY, 25.06.2026
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: :30 shuttle jogs Spiderman lunges Inchworm + push-ups Butt kickers High knees 5 dumbbell strict presses, right Dumbbell overhead carry, right 5 dumbbell strict presses, left Dumbbell overhead carry, left 4 shuttle runs 10 dumbbell strict presses β Each movement is 25 ft; then, athletes return the 25 ft with the next movement. Specific Warm-up -Dumbbell push press -Shuttle run Workout prep 1 round: 10 dumbbell push presses 8 shuttle runs β Use workout variations. Workout Every 3:00 for 10 rounds: 10 DB push presses (15/22.5 kg) 8 shuttle runs β Rest the remainder of the interval. β 1 shuttle run is 25 ft out and back. β Use two dumbbells.
FRIDAY, 26.06.2026
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 easy jog or row 10 PVC good mornings 10 air squats 10 wrist circles (both directions) 10 PVC front squats :30 dead hang 5 scap pull-ups 5 kip swings STRENGTH 14-12-10-8-6-3-3-3 Front Squat between sets 10 DB Bent over Row then 4 x 8 KB Bulgarian Split Squat each side
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 1:00 easy jog or row 10 PVC good mornings 10 air squats 10 wrist circles (both directions) 10 PVC front squats :30 dead hang 5 scap pull-ups 5 kip swings Specific Warm-up -Rope climb footwork drill -Hang squat clean Strength EMOM 8: 3 hang squat cleans Workout For time: 15-12-9 Hang squat cleans (45/70 kg) 5-4-3 Rope climbs (4.6/4.6 m)
Free spots: 8
SATURDAY, 27.06.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
General Dynamic Warm-up 2 rounds: 200-meter slow jog :30 straight-leg sit-ups Med-ball toss warm-up | 5:00 β Athletes partner up in groups of two or three. β Athletes perform each med-ball toss until you tell them to switch. 1 round: :30 granny toss :30 bounce pass :30 chest pass :30 side toss, right :30 side toss, left :30 roll pass :30 overhead throw :30 squat + throw Specific Warm-up Running dynamic warm-up 1 set: 200-meter run, slow 2 sets: :30 running position drill/leg :30 running in place drill :30 partner falling drill 1 set: 200-meter run, faster Benchmark Workout 5,000-m run
Free spots: 8
SUNDAY, 28.06.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Calf prep 1 set: 200-meter jog 10 inchworms 1:00 standing calf stretch/side General warm-up 2 sets: :20 jumping jacks 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 10 unweighted good mornings 5 broad jumps Workout1 2 rounds for time: 100 double-unders 50 Russian KB swings (24/32 kg) 100-m KB suitcase carry (24/32 kg) Tabata -Plank -Bar hang
Free spots: 8