CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter run 5 dumbbell shoulder presses, right 5 dumbbell shoulder presses, right 5 dumbbell windmills, right 5 dumbbell windmills, left 10 pull-ups 10 push-ups Specific Warm-up Shuttle run 1 set: 5 shuttle runs – Focus on staying in straight lines as athletes turn. 5 shuttle runs – Focus on staying low when you turn, taking a few small steps, and lowering your hips. 5 shuttle runs – Focus on the first 2-3 steps out of each turn being fast to quickly change direction. Dumbbell suitcase carry 3 sets: 25-meter suitcase carry, right 25-meter suitcase carry, left – increase load with each set. Dumbbell hang snatch Workout AMRAP 15: 100-m DB suitcase carry (15/22.5 kg) 10 shuttle runs 30 alternating DB hang snatches – Shuttle run is 25 ft out and back.
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
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats Specific Warm-up -Pull-up -Deadlift Build-up 1 set: 5 deadlifts, light weight 5 med-ball front squats, near the wall 5 broad jumps, moderate effort 5 deadlifts, moderate weight 5 med-ball push press throws to target 5 box jumps, low height 5 deadlifts, moderate weight 5 wall-ball shots 5 box jumps, workout height 5 deadlifts, workout weight 5 pull-ups 5 wall-ball shots 5 box jumps :20 row, hard effort – Finish with workout variations. Workout For time: 10 deadlifts (80/120 kg) 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 40 box jumps (51/61 cm) 1,000-m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats Specific Warm-up -Pull-up -Deadlift Build-up 1 set: 5 deadlifts, light weight 5 med-ball front squats, near the wall 5 broad jumps, moderate effort 5 deadlifts, moderate weight 5 med-ball push press throws to target 5 box jumps, low height 5 deadlifts, moderate weight 5 wall-ball shots 5 box jumps, workout height 5 deadlifts, workout weight 5 pull-ups 5 wall-ball shots 5 box jumps :20 row, hard effort – Finish with workout variations. Workout For time: 10 deadlifts (80/120 kg) 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 40 box jumps (51/61 cm) 1,000-m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike, easy :15 rest :45 alternating scorpion stretches :15 rest 1:00 bike, moderate :15 rest :45 alternating single-leg toe touches :15 rest :45 bike, moderate-to-fast :15 rest :45 air squats :15 rest :30 bike, sprint Specific Warm-up -Single-leg squat Practice round 1 set: 6 single-leg squats 6 calories – Use workout variations. Workout 6 x 1:30 rounds: 20 single-leg squats Max-cal bike – Rest 1:30 between rounds.
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
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Specific Warm-up -Kettlebell swing Workout prep 2 sets: 8 kettlebell swings 6 burpees to a target – Rest 1:00 between sets. – Use workout variations. Workout 6 rounds for time: 24 KB swings (16/24 kg) 12 burpees to a target – Burpee target is 6 inches above fingertips with arms overhead.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Strength 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Specific Warm-up -Kettlebell swing Workout prep 2 sets: 8 kettlebell swings 6 burpees to a target – Rest 1:00 between sets. – Use workout variations. Workout 6 rounds for time: 24 KB swings (16/24 kg) 12 burpees to a target – Burpee target is 6 inches above fingertips with arms overhead.
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Running drills 1 set: Hip rotations, out and around Hip rotations, in and out High knees Butt kickers Bear crawl Skipping forward Skipping backward Kareoke Lateral shuffle Bear crawl A Skips C Skips Skipping for height Skipping for length 200-meter build-up run – 25 ft out and back for each movement. Specific Warm-up Wall walk Setup: 1. Body flat on the floor. 2. Feet flat against the wall. 3. Hands underneath the shoulders. -Hang squat clean Loading up 2 sets: 6 hang squat cleans – Increase loads to find workout weight. – Perform unbroken sets for 2-3 and never more than 2 sets. Threshold rounds 2 sets: 100-meter run 4 hang squat cleans 2 wall walks – Use workout variations. Workout AMRAP 12: 200-m run 8 hang squat cleans (35/50 kg) 4 wall walks
Posti liberi: 5
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Running drills 1 set: Hip rotations, out and around Hip rotations, in and out High knees Butt kickers Bear crawl Skipping forward Skipping backward Kareoke Lateral shuffle Bear crawl A Skips C Skips Skipping for height Skipping for length 200-meter build-up run – 25 ft out and back for each movement. Specific Warm-up Wall walk Setup: 1. Body flat on the floor. 2. Feet flat against the wall. 3. Hands underneath the shoulders. -Hang squat clean Loading up 2 sets: 6 hang squat cleans – Increase loads to find workout weight. – Perform unbroken sets for 2-3 and never more than 2 sets. Threshold rounds 2 sets: 100-meter run 4 hang squat cleans 2 wall walks – Use workout variations. Workout AMRAP 12: 200-m run 8 hang squat cleans (35/50 kg) 4 wall walks
Posti liberi: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Strength 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 6
Riepilogo della settimana
LUNEDÌ, 18.05.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats Specific Warm-up -Pull-up -Deadlift Build-up 1 set: 5 deadlifts, light weight 5 med-ball front squats, near the wall 5 broad jumps, moderate effort 5 deadlifts, moderate weight 5 med-ball push press throws to target 5 box jumps, low height 5 deadlifts, moderate weight 5 wall-ball shots 5 box jumps, workout height 5 deadlifts, workout weight 5 pull-ups 5 wall-ball shots 5 box jumps :20 row, hard effort – Finish with workout variations. Workout For time: 10 deadlifts (80/120 kg) 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 40 box jumps (51/61 cm) 1,000-m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats Specific Warm-up -Pull-up -Deadlift Build-up 1 set: 5 deadlifts, light weight 5 med-ball front squats, near the wall 5 broad jumps, moderate effort 5 deadlifts, moderate weight 5 med-ball push press throws to target 5 box jumps, low height 5 deadlifts, moderate weight 5 wall-ball shots 5 box jumps, workout height 5 deadlifts, workout weight 5 pull-ups 5 wall-ball shots 5 box jumps :20 row, hard effort – Finish with workout variations. Workout For time: 10 deadlifts (80/120 kg) 20 pull-ups 30 wall-ball shots (6/9 kg) (2.7/3 m) 40 box jumps (51/61 cm) 1,000-m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts
MARTEDÌ, 19.05.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike, easy :15 rest :45 alternating scorpion stretches :15 rest 1:00 bike, moderate :15 rest :45 alternating single-leg toe touches :15 rest :45 bike, moderate-to-fast :15 rest :45 air squats :15 rest :30 bike, sprint Specific Warm-up -Single-leg squat Practice round 1 set: 6 single-leg squats 6 calories – Use workout variations. Workout 6 x 1:30 rounds: 20 single-leg squats Max-cal bike – Rest 1:30 between rounds.
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
MERCOLEDÌ, 20.05.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Specific Warm-up -Kettlebell swing Workout prep 2 sets: 8 kettlebell swings 6 burpees to a target – Rest 1:00 between sets. – Use workout variations. Workout 6 rounds for time: 24 KB swings (16/24 kg) 12 burpees to a target – Burpee target is 6 inches above fingertips with arms overhead.
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Strength 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 5 burpees Specific Warm-up -Kettlebell swing Workout prep 2 sets: 8 kettlebell swings 6 burpees to a target – Rest 1:00 between sets. – Use workout variations. Workout 6 rounds for time: 24 KB swings (16/24 kg) 12 burpees to a target – Burpee target is 6 inches above fingertips with arms overhead.
GIOVEDÌ, 21.05.2026
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Running drills 1 set: Hip rotations, out and around Hip rotations, in and out High knees Butt kickers Bear crawl Skipping forward Skipping backward Kareoke Lateral shuffle Bear crawl A Skips C Skips Skipping for height Skipping for length 200-meter build-up run – 25 ft out and back for each movement. Specific Warm-up Wall walk Setup: 1. Body flat on the floor. 2. Feet flat against the wall. 3. Hands underneath the shoulders. -Hang squat clean Loading up 2 sets: 6 hang squat cleans – Increase loads to find workout weight. – Perform unbroken sets for 2-3 and never more than 2 sets. Threshold rounds 2 sets: 100-meter run 4 hang squat cleans 2 wall walks – Use workout variations. Workout AMRAP 12: 200-m run 8 hang squat cleans (35/50 kg) 4 wall walks
Posti liberi: 5
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Running drills 1 set: Hip rotations, out and around Hip rotations, in and out High knees Butt kickers Bear crawl Skipping forward Skipping backward Kareoke Lateral shuffle Bear crawl A Skips C Skips Skipping for height Skipping for length 200-meter build-up run – 25 ft out and back for each movement. Specific Warm-up Wall walk Setup: 1. Body flat on the floor. 2. Feet flat against the wall. 3. Hands underneath the shoulders. -Hang squat clean Loading up 2 sets: 6 hang squat cleans – Increase loads to find workout weight. – Perform unbroken sets for 2-3 and never more than 2 sets. Threshold rounds 2 sets: 100-meter run 4 hang squat cleans 2 wall walks – Use workout variations. Workout AMRAP 12: 200-m run 8 hang squat cleans (35/50 kg) 4 wall walks
Posti liberi: 8
VENERDÌ, 22.05.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Strength 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Specific Warm-up -Strict press -Push press -Push jerk Loading up 3 sets: 3 strict presses + 3 push presses + 3 push jerks Workout Heavy 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks – No rest between movements.
Posti liberi: 6
SABATO, 23.05.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter run 5 dumbbell shoulder presses, right 5 dumbbell shoulder presses, right 5 dumbbell windmills, right 5 dumbbell windmills, left 10 pull-ups 10 push-ups Specific Warm-up Shuttle run 1 set: 5 shuttle runs – Focus on staying in straight lines as athletes turn. 5 shuttle runs – Focus on staying low when you turn, taking a few small steps, and lowering your hips. 5 shuttle runs – Focus on the first 2-3 steps out of each turn being fast to quickly change direction. Dumbbell suitcase carry 3 sets: 25-meter suitcase carry, right 25-meter suitcase carry, left – increase load with each set. Dumbbell hang snatch Workout AMRAP 15: 100-m DB suitcase carry (15/22.5 kg) 10 shuttle runs 30 alternating DB hang snatches – Shuttle run is 25 ft out and back.
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, 24.05.2026