CrossFit Allmend
Fit for Lifts
Team WOD
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Team Workout For time, in teams of 2-4: 1,940-m run (together) 250 air squats (split reps) 48 burpees (split reps) 509-m run with one plate (together, share the plate) (15/20 kg) 101 push presses (34/52 kg) (split reps) 11 pull-ups (each athlete) 82 power cleans (34/52 kg) (split reps)
Free spots: 8
Weightlifting 3. Week Clean & Jerk
11:00 - 12:00
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 8 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Free spots: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout 1 For reps: 1:00 double-unders 1:00 snatches (56/84 kg) 2:00 double-unders 2:00 snatches 3:00 double-unders 3:00 snatches β Power or squat snatch. Workout 2 4 sets for total time: 200-m jog (recovery pace) 400-m run 100-m jog (recovery pace) 100-m sprint
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 1 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells. Workout 2 3 rounds for time: 30 toes-to-bars 3 bar muscle ups 24/30-cal bike
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 8 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Powerlifting 1RM Test Back Squat
18:00 - 19:00
CF Allmend
Flavia Zuber
Strength 12-10-8-6-3-3-1-1-1 Back Squat
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
Powerlifting 1RM Test Back Squat
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Strength 12-10-8-6-3-3-1-1-1 Back Squat
Free spots: 8
Weekly view
MONDAY, 10.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 1 5 sets, each for time: 15 box jump-overs (51/61 cm) 12 DB deadlifts (15/22.5 kg) 9 DB hang power cleans 6 DB shoulder-to-overheads β Rest exactly 2:00 between sets. β Use two dumbbells. Workout 2 3 rounds for time: 30 toes-to-bars 3 bar muscle ups 24/30-cal bike
TUESDAY, 11.08.2026
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 8 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
WEDNESDAY, 12.08.2026
Powerlifting 1RM Test Back Squat
18:00 - 19:00
CF Allmend
Flavia Zuber
Strength 12-10-8-6-3-3-1-1-1 Back Squat
THURSDAY, 13.08.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 toes-to-bars 3 rope climbs (4.6/4.6 m) 24/30-cal Echo bike
FRIDAY, 14.08.2026
Powerlifting 1RM Test Back Squat
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Strength 12-10-8-6-3-3-1-1-1 Back Squat
Free spots: 8
SATURDAY, 15.08.2026
Team WOD
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Team Workout For time, in teams of 2-4: 1,940-m run (together) 250 air squats (split reps) 48 burpees (split reps) 509-m run with one plate (together, share the plate) (15/20 kg) 101 push presses (34/52 kg) (split reps) 11 pull-ups (each athlete) 82 power cleans (34/52 kg) (split reps)
Free spots: 8
Weightlifting 3. Week Clean & Jerk
11:00 - 12:00
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 8 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Free spots: 8
SUNDAY, 16.08.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout 1 For reps: 1:00 double-unders 1:00 snatches (56/84 kg) 2:00 double-unders 2:00 snatches 3:00 double-unders 3:00 snatches β Power or squat snatch. Workout 2 4 sets for total time: 200-m jog (recovery pace) 400-m run 100-m jog (recovery pace) 100-m sprint
Free spots: 8