CrossFit Allmend
Fit for Lifts
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 Push jerk from the rack 1 Split jerk then remaining time 1 Full Clean & Jerk
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 16 with a partner: 1 deadlift (100/140 kg) 1 bar muscle-up 2 deadlifts 2 bar muscle-ups 3 deadlifts 3 bar muscle-ups – Continue to add one rep each round. – Partners can split reps any way. Stamina I 10 sets for time: 500/600-meter bike – Rest :30 between sets.
Posti liberi: 5
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (6/9 kg) (2.7/3 m) – Partners alternate full rounds. – One partner works at a time.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (6/9 kg) (2.7/3 m) – Partners alternate full rounds. – One partner works at a time. Strength II Shoulder press 3-3-3-3-3+
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 7 rounds for time: 7 thrusters (25/40 kg) 7 sumo deadlift high pulls (25/40 kg) 7 handstand push-ups
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 Push jerk from the rack 1 Split jerk then remaining time 1 Full Clean & Jerk
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Amrap 15 minutes 5 Pull ups 10 Push ups 15 Box jumps
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
5x 8-10 reps bench press (increase weight every set) between set 10 BB bent over row 5x 6-8 reps DB Flyes (increase weight every set) between sets 8 Landmine shoulder press each side
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout for quality Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5x 8-10 reps bench press (increase weight every set) between set 10 BB bent over row 5x 6-8 reps DB Flyes (increase weight every set) between sets 8 Landmine shoulder press each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time of: Strict pull-ups Overhead squats (40/60 kg)
Riepilogo della settimana
LUNEDÌ, 28.09.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (6/9 kg) (2.7/3 m) – Partners alternate full rounds. – One partner works at a time.
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (6/9 kg) (2.7/3 m) – Partners alternate full rounds. – One partner works at a time. Strength II Shoulder press 3-3-3-3-3+
MARTEDÌ, 29.09.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 7 rounds for time: 7 thrusters (25/40 kg) 7 sumo deadlift high pulls (25/40 kg) 7 handstand push-ups
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 Push jerk from the rack 1 Split jerk then remaining time 1 Full Clean & Jerk
MERCOLEDÌ, 30.09.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Amrap 15 minutes 5 Pull ups 10 Push ups 15 Box jumps
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
5x 8-10 reps bench press (increase weight every set) between set 10 BB bent over row 5x 6-8 reps DB Flyes (increase weight every set) between sets 8 Landmine shoulder press each side
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout for quality Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1
GIOVEDÌ, 01.10.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout AMRAP 2: 12/15-cal bike 10 double-DB box step-ups (51/51 cm) (15/22.5 kg) Max single-unders 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max crossovers 1:00 rest AMRAP 2: 12/15-cal bike 10 double-DB box step-ups Max double-unders
VENERDÌ, 02.10.2026
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5x 8-10 reps bench press (increase weight every set) between set 10 BB bent over row 5x 6-8 reps DB Flyes (increase weight every set) between sets 8 Landmine shoulder press each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time of: Strict pull-ups Overhead squats (40/60 kg)
SABATO, 03.10.2026
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 Push jerk from the rack 1 Split jerk then remaining time 1 Full Clean & Jerk
DOMENICA, 04.10.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 16 with a partner: 1 deadlift (100/140 kg) 1 bar muscle-up 2 deadlifts 2 bar muscle-ups 3 deadlifts 3 bar muscle-ups – Continue to add one rep each round. – Partners can split reps any way. Stamina I 10 sets for time: 500/600-meter bike – Rest :30 between sets.
Posti liberi: 5