CrossFit Allmend
Fit for Lifts
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up and flush it out 1 set: 2:00 jog, row, bike, or ski Workout Surprise Hero Workoutc Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike, or ski – During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout prep 1 set: 7 thrusters 7 bar facing burpees – Use workout variations. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout prep 1 set: 7 thrusters 7 bar facing burpees – Use workout variations. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength I EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees Strength II Back squat 2-2-2-2-2+
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 2 sets: Walking lunges High knees Butt kickers – 25 ft out and back of each movement. 1 set: 200-meter run, faster Specific Warm-up -Arch Ups Workout prep 1 set: 200-meter run 10 arch ups 10 AbMat sit-ups – Use workout variations Workout 3 rounds for time of: 800-m run 50 arch ups 50 sit-ups
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility - The Flow - Burgener Warm Up Strength 5-6 Box Jumps then 6 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 6 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 1 set: 200/250-meter row 2 set: 10 PVC pipe overhead squats 10 kip swings 10 ring dips 10 sit-ups 10 Samson stretch STRENGTH 6 x 10 Barbell Bench press between sets 8 DB Seated Shoulder Press each Side then 5 x 5 Dumbbell Flyes 20 Medball Russian Twists
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 200/250-meter row 2 set: 10 PVC pipe overhead squats 10 kip swings 10 ring dips 10 sit-ups 10 Samson stretch Specific Warm-up Box jumps 1 set: 10 step-ups 10 box jumps with a :02 pause in the partial squat landing 10 box jumps at workout pace Kipping pull-up Kettlebell swing 1 set: 10 russian kettlebell swings – Focus on rapidly extending the knees and hips. 10 kettlebell swings – Focus on full range of motion, arms locked out overhead. 10 kettlebell swings – Focus on the return, delaying the hip hinge until the arms come back down. Test round 2 set: 5 pull-ups 7 kettlebell swings 10 box jumps Workout AMRAP 26: 10 pull-ups 15 KB swings (16/24 kg) 20 box jumps (51/61 cm)
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 bike, row, ski, or jog 1 set: :30 banded pull-aparts 10 inch worm + push-up 10 ring rows :15-:30 handstand hold 5-10 ring rows 10 push-ups :30 banded pull-aparts – Rest :10 between movements. Specific Warm-up -Handstand push-up -Ring dip Mini round 1 round: 3 handstand push-ups 3 ring dips 3 push-ups – Use workout variations. Workout 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 6 x 10 Barbell Bench press between sets 8 DB Seated Shoulder Press each Side then 5 x 5 Dumbbell Flyes 20 Medball Russian Twists
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Row and back squat Workout 7 rounds for time of: 11 back squats 1,000-m row – Use bodyweight for the back squats.
Wochenansicht
MONTAG, 29.06.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout prep 1 set: 7 thrusters 7 bar facing burpees – Use workout variations. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout prep 1 set: 7 thrusters 7 bar facing burpees – Use workout variations. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Specific Warm-up -Thruster Strength I EMOM 8: 1 thruster – Take the barbell from the ground. – Build to a heavy single. Workout For time: 10 thrusters (25/40 kg) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees Strength II Back squat 2-2-2-2-2+
DIENSTAG, 30.06.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 2 sets: Walking lunges High knees Butt kickers – 25 ft out and back of each movement. 1 set: 200-meter run, faster Specific Warm-up -Arch Ups Workout prep 1 set: 200-meter run 10 arch ups 10 AbMat sit-ups – Use workout variations Workout 3 rounds for time of: 800-m run 50 arch ups 50 sit-ups
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility - The Flow - Burgener Warm Up Strength 5-6 Box Jumps then 6 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 6 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
MITTWOCH, 01.07.2026
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 200/250-meter row 2 set: 10 PVC pipe overhead squats 10 kip swings 10 ring dips 10 sit-ups 10 Samson stretch STRENGTH 6 x 10 Barbell Bench press between sets 8 DB Seated Shoulder Press each Side then 5 x 5 Dumbbell Flyes 20 Medball Russian Twists
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: 200/250-meter row 2 set: 10 PVC pipe overhead squats 10 kip swings 10 ring dips 10 sit-ups 10 Samson stretch Specific Warm-up Box jumps 1 set: 10 step-ups 10 box jumps with a :02 pause in the partial squat landing 10 box jumps at workout pace Kipping pull-up Kettlebell swing 1 set: 10 russian kettlebell swings – Focus on rapidly extending the knees and hips. 10 kettlebell swings – Focus on full range of motion, arms locked out overhead. 10 kettlebell swings – Focus on the return, delaying the hip hinge until the arms come back down. Test round 2 set: 5 pull-ups 7 kettlebell swings 10 box jumps Workout AMRAP 26: 10 pull-ups 15 KB swings (16/24 kg) 20 box jumps (51/61 cm)
DONNERSTAG, 02.07.2026
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 1 set: 2:00 bike, row, ski, or jog 1 set: :30 banded pull-aparts 10 inch worm + push-up 10 ring rows :15-:30 handstand hold 5-10 ring rows 10 push-ups :30 banded pull-aparts – Rest :10 between movements. Specific Warm-up -Handstand push-up -Ring dip Mini round 1 round: 3 handstand push-ups 3 ring dips 3 push-ups – Use workout variations. Workout 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
FREITAG, 03.07.2026
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 6 x 10 Barbell Bench press between sets 8 DB Seated Shoulder Press each Side then 5 x 5 Dumbbell Flyes 20 Medball Russian Twists
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Row and back squat Workout 7 rounds for time of: 11 back squats 1,000-m row – Use bodyweight for the back squats.
SAMSTAG, 04.07.2026
SONNTAG, 05.07.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up and flush it out 1 set: 2:00 jog, row, bike, or ski Workout Surprise Hero Workoutc Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike, or ski – During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Freie Plätze: 8