CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 4
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 21 power cleans (40/60 kg) 21 high-ring dips 15 power cleans (55/85 kg) 15 high-ring dips 9 power cleans (70/100 kg) 9 high-ring dips – Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Posti liberi: 8
Weightlifting 2. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Posti liberi: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout For time with a partner: 40 shuttle runs 20 walking lunge shuttles 100 toes-to-bars – Each shuttle is 25 ft down and back. – Complete the work in any order. One partner works at a time.
Posti liberi: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout For time: 200-m farmers carry (5/10 kg) right into … 10 rounds: 4 burpees 2 pull-to-stands
Posti liberi: 10
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs Accessory 2 3 sets: 25 medball sit-ups :30 side plank hold/side
Posti liberi: 3
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
2 rounds for total reps: On a 3:00 clock: 400-m run Max chest-to-bar pull-ups 1:00 rest On a 3:00 clock: 400-m run Max handstand push-ups 1:00 rest On a 3:00 clock: 400-m run Max DB goblet squats (15/22.5 kg) 1:00 rest
Posti liberi: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
2 rounds for total reps: On a 3:00 clock: 400-m run Max chest-to-bar pull-ups 1:00 rest On a 3:00 clock: 400-m run Max handstand push-ups 1:00 rest On a 3:00 clock: 400-m run Max DB goblet squats (15/22.5 kg) 1:00 rest
Posti liberi: 8
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Posti liberi: 6
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 600/750-m row 50 AbMat sit-ups 25 box jump-overs (61/76 cm)
Posti liberi: 8
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Deadlift 12-10-8-6-3-3-1-1-1 Build to a 1 RM
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 600/750-m row 50 AbMat sit-ups 25 box jump-overs (61/76 cm)
Posti liberi: 8
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout For time: 400-m farmers carry (15/22.5 kg) right into … 10 rounds: 5 burpees 1 rope climb (4.6/4.6 m)
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout For time: 400-m farmers carry (15/22.5 kg) right into … 10 rounds: 5 burpees 1 rope climb (4.6/4.6 m)
Posti liberi: 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 8
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Deadlift 12-10-8-6-3-3-1-1-1 Build to a 1 RM
Posti liberi: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 8
Riepilogo della settimana
LUNEDÌ, 24.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Stamina 1 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub-60 RPMs Accessory 2 3 sets: 25 medball sit-ups :30 side plank hold/side
Posti liberi: 3
MARTEDÌ, 25.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
2 rounds for total reps: On a 3:00 clock: 400-m run Max chest-to-bar pull-ups 1:00 rest On a 3:00 clock: 400-m run Max handstand push-ups 1:00 rest On a 3:00 clock: 400-m run Max DB goblet squats (15/22.5 kg) 1:00 rest
Posti liberi: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
2 rounds for total reps: On a 3:00 clock: 400-m run Max chest-to-bar pull-ups 1:00 rest On a 3:00 clock: 400-m run Max handstand push-ups 1:00 rest On a 3:00 clock: 400-m run Max DB goblet squats (15/22.5 kg) 1:00 rest
Posti liberi: 8
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Posti liberi: 6
MERCOLEDÌ, 26.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 600/750-m row 50 AbMat sit-ups 25 box jump-overs (61/76 cm)
Posti liberi: 8
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Deadlift 12-10-8-6-3-3-1-1-1 Build to a 1 RM
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 600/750-m row 50 AbMat sit-ups 25 box jump-overs (61/76 cm)
Posti liberi: 8
GIOVEDÌ, 27.08.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout For time: 200-m farmers carry (5/10 kg) right into … 10 rounds: 4 burpees 2 pull-to-stands
Posti liberi: 10
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout For time: 400-m farmers carry (15/22.5 kg) right into … 10 rounds: 5 burpees 1 rope climb (4.6/4.6 m)
Posti liberi: 6
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout For time: 400-m farmers carry (15/22.5 kg) right into … 10 rounds: 5 burpees 1 rope climb (4.6/4.6 m)
Posti liberi: 6
VENERDÌ, 28.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 4
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 8
Powerlifting 1RM Test Deadlift
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Deadlift 12-10-8-6-3-3-1-1-1 Build to a 1 RM
Posti liberi: 5
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (15/22.5 kg)
Posti liberi: 8
SABATO, 29.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 21 power cleans (40/60 kg) 21 high-ring dips 15 power cleans (55/85 kg) 15 high-ring dips 9 power cleans (70/100 kg) 9 high-ring dips – Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Posti liberi: 8
Weightlifting 2. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 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
Posti liberi: 8
DOMENICA, 30.08.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout For time with a partner: 40 shuttle runs 20 walking lunge shuttles 100 toes-to-bars – Each shuttle is 25 ft down and back. – Complete the work in any order. One partner works at a time.
Posti liberi: 8