CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set: 2 push-ups + lift feet onto wall (wall walk initiation) 3 dumbbell power cleans/arm 1 set: 1-2 partial wall walks 3 dumbbell muscle snatches/arm 1 set: 1-2 wall walks 3 dumbbell power snatches/arm Specific Warm-up -Ring muscle-up review Workout prep 1 set: 200-meter run 3 muscle-ups 2 wall walks 5 dumbbell snatches, right 5 dumbbell snatches, left – Use workout variations. Workout AMRAP 25: 1,000-m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (15/22.5 kg) 20 DB snatches, left
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up On a 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats 7 hanging knee raises :20 PVC front squat hold 3 sets: 3 knees-to-elbows 5 front squats – Build in load to your first working set. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (75/115 lb) Strength II Shoulder press 5-5-5-5-5+ 5 sets for completion: Heavy Kettlebell Carry (100m) 10 heavy Russian kettlebell swings – Rest 1:00 between sets.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Specific Warm-up -Wall-ball shot Skill work EMOM 10: 2 thrusters Workout prep 1 set: 4 wall-ball shots (9/10 ft) (14/20 lb) 4 box jump-overs (20/24 in) 4 burpees – Use workout variations. Workout AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement.
Freie Plätze: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Specific Warm-up -Wall-ball shot Skill work EMOM 10: 2 thrusters Workout prep 1 set: 4 wall-ball shots (9/10 ft) (14/20 lb) 4 box jump-overs (20/24 in) 4 burpees – Use workout variations. Workout AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement.
Freie Plätze: 3
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Workout 1 AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement. Workout 2 For time with a partner: 100-calorie row 50 synchronized sit-ups 100 kettlebell swings (16/24 kg) 50 synchronized sit-ups 100-calorie row
Freie Plätze: 1
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Workout 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds.
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm Up & Mobility (Burgener Warm Up) Strength 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Workout 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds.
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Specific Warm-up -Deadlift and power clean Skill work EMOM 10: 1 deadlift + 1 power clean Workout prep 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use a light load. 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use workout weight. 1 set: 6 unbroken deadlifts 6 dumbbell box step-ups 3 unbroken power cleans – Use workout weight. Workout For time: 22-16-10 Deadlifts (61/93 kg) Double-dumbbell box step-ups (51/51 cm) (35/50 lb) Rest 1:00 9-6-3 Power cleans (61/93 kg) Double-dumbbell box step-overs (51/51 cm) (35/50 lb)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Strength 12-10-8-6-3-3-1-1-1 Back Squat (1RM test)
Freie Plätze: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Specific Warm-up -Deadlift and power clean Skill work EMOM 10: 1 deadlift + 1 power clean Workout prep 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use a light load. 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use workout weight. 1 set: 6 unbroken deadlifts 6 dumbbell box step-ups 3 unbroken power cleans – Use workout weight. Workout For time: 22-16-10 Deadlifts (61/93 kg) Double-dumbbell box step-ups (51/51 cm) (35/50 lb) Rest 1:00 9-6-3 Power cleans (61/93 kg) Double-dumbbell box step-overs (51/51 cm) (35/50 lb)
Freie Plätze: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers Progressive warm-up 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders Specific Warm-up -Chest-to-bar pull-up -Thruster Loading up 3 sets: 5 thrusters – Build to workout load. Mini round 1 set: 20 double-unders 5 chest-to-bar pull-ups 5 thrusters – Use workout load and variations. Workout On a 10:00 clock: 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (45/70 kg)
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Specific Warm-up -Kettlebell swing review Workout prep 1 set: :30 row (partner 1) 5 synchro sit-ups 5 kettlebell swings (partner 1) :30 row (partner 2) 5 synchro sit-ups 5 kettlebell swings (partner 2) – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. Workout team of two For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (16/24 kg) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Freie Plätze: 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up | 10:00 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Strength 12-10-8-6-3-3-1-1-1 Back Squat (1RM test)
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Specific Warm-up -Kettlebell swing review Workout prep 1 set: :30 row (partner 1) 5 synchro sit-ups 5 kettlebell swings (partner 1) :30 row (partner 2) 5 synchro sit-ups 5 kettlebell swings (partner 2) – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. Workout team of two For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (16/24 kg) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Freie Plätze: 7
Wochenansicht
MONTAG, 31.03.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Specific Warm-up -Wall-ball shot Skill work EMOM 10: 2 thrusters Workout prep 1 set: 4 wall-ball shots (9/10 ft) (14/20 lb) 4 box jump-overs (20/24 in) 4 burpees – Use workout variations. Workout AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement.
Freie Plätze: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Specific Warm-up -Wall-ball shot Skill work EMOM 10: 2 thrusters Workout prep 1 set: 4 wall-ball shots (9/10 ft) (14/20 lb) 4 box jump-overs (20/24 in) 4 burpees – Use workout variations. Workout AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement.
Freie Plätze: 3
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Workout 1 AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump-overs (51/61 cm) 2 burpees – After every round add 2 reps to each movement. Workout 2 For time with a partner: 100-calorie row 50 synchronized sit-ups 100 kettlebell swings (16/24 kg) 50 synchronized sit-ups 100-calorie row
Freie Plätze: 1
DIENSTAG, 01.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Workout 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds.
Freie Plätze: 8
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm Up & Mobility (Burgener Warm Up) Strength 5 sets of: 1 Full Clean and drop under then 5 sets of: 1 Split Jerk from the Rack 1 Push Jerk then 5 sets of: 1 Full Clean & Jerk then 3 sets of: 8-10 BB Shoulder Press (empty bar)
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Running warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges :30 change in support drill :30 falling forward drill :30 position drill 200-meter run, faster Workout 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds.
Freie Plätze: 8
MITTWOCH, 02.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Specific Warm-up -Deadlift and power clean Skill work EMOM 10: 1 deadlift + 1 power clean Workout prep 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use a light load. 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use workout weight. 1 set: 6 unbroken deadlifts 6 dumbbell box step-ups 3 unbroken power cleans – Use workout weight. Workout For time: 22-16-10 Deadlifts (61/93 kg) Double-dumbbell box step-ups (51/51 cm) (35/50 lb) Rest 1:00 9-6-3 Power cleans (61/93 kg) Double-dumbbell box step-overs (51/51 cm) (35/50 lb)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Strength 12-10-8-6-3-3-1-1-1 Back Squat (1RM test)
Freie Plätze: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Specific Warm-up -Deadlift and power clean Skill work EMOM 10: 1 deadlift + 1 power clean Workout prep 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use a light load. 1 set: 4 dumbbell box step-ups 4 dumbbell box step-overs – Use workout weight. 1 set: 6 unbroken deadlifts 6 dumbbell box step-ups 3 unbroken power cleans – Use workout weight. Workout For time: 22-16-10 Deadlifts (61/93 kg) Double-dumbbell box step-ups (51/51 cm) (35/50 lb) Rest 1:00 9-6-3 Power cleans (61/93 kg) Double-dumbbell box step-overs (51/51 cm) (35/50 lb)
Freie Plätze: 7
DONNERSTAG, 03.04.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers Progressive warm-up 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders Specific Warm-up -Chest-to-bar pull-up -Thruster Loading up 3 sets: 5 thrusters – Build to workout load. Mini round 1 set: 20 double-unders 5 chest-to-bar pull-ups 5 thrusters – Use workout load and variations. Workout On a 10:00 clock: 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (45/70 kg)
Freie Plätze: 8
FREITAG, 04.04.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Specific Warm-up -Kettlebell swing review Workout prep 1 set: :30 row (partner 1) 5 synchro sit-ups 5 kettlebell swings (partner 1) :30 row (partner 2) 5 synchro sit-ups 5 kettlebell swings (partner 2) – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. Workout team of two For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (16/24 kg) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Freie Plätze: 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up | 10:00 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Strength 12-10-8-6-3-3-1-1-1 Back Squat (1RM test)
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Partner dynamic warm-up 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms Specific Warm-up -Kettlebell swing review Workout prep 1 set: :30 row (partner 1) 5 synchro sit-ups 5 kettlebell swings (partner 1) :30 row (partner 2) 5 synchro sit-ups 5 kettlebell swings (partner 2) – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. Workout team of two For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (16/24 kg) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Freie Plätze: 7
SAMSTAG, 05.04.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set: 2 push-ups + lift feet onto wall (wall walk initiation) 3 dumbbell power cleans/arm 1 set: 1-2 partial wall walks 3 dumbbell muscle snatches/arm 1 set: 1-2 wall walks 3 dumbbell power snatches/arm Specific Warm-up -Ring muscle-up review Workout prep 1 set: 200-meter run 3 muscle-ups 2 wall walks 5 dumbbell snatches, right 5 dumbbell snatches, left – Use workout variations. Workout AMRAP 25: 1,000-m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (15/22.5 kg) 20 DB snatches, left
Freie Plätze: 8
SONNTAG, 06.04.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up On a 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats 7 hanging knee raises :20 PVC front squat hold 3 sets: 3 knees-to-elbows 5 front squats – Build in load to your first working set. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (75/115 lb) Strength II Shoulder press 5-5-5-5-5+ 5 sets for completion: Heavy Kettlebell Carry (100m) 10 heavy Russian kettlebell swings – Rest 1:00 between sets.
Freie Plätze: 8