CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 planks to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 tempo push-ups (:02 down) 10 push-ups Pull-up Mini round 1 set: 3 pull-ups 6 push-ups 9 air squats – Athletes perform a round at their intended scaling level. Workout 20 rounds for time: 3 pull-ups 6 push-ups 9 air squats
Posti liberi: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump, punch, and lands with arms extended overhead (no bar) 10 push jerks 10 clean and jerks Every 2:00 for 5 sets: 2 clean and jerks – Build in load. Strength I Clean and jerk Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84% x 1 Wave 3: 82% x 2 87% x 1 92% x 1 Heavy single x 1 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds.
Posti liberi: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Specific Warm-up -Knees-to-elbows -Front squat Build-up 2 sets: 5 front squats – Build to workout load. Mini round 2 sets: 4 knees-to-elbows 4 front squats – Use workout variations. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg)
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Specific Warm-up -Knees-to-elbows -Front squat Build-up 2 sets: 5 front squats – Build to workout load. Mini round 2 sets: 4 knees-to-elbows 4 front squats – Use workout variations. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg)
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Build-up 2 sets: 5 front squats – Build to workout load. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg) 5 sets for completion: Heavy KB Farmers carry (50m) 10 heavy Russian kettlebell swings – Rest 1:00 between sets.
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up -Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Loading up 4 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up -Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Loading up 4 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 7
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Specific Warm-up -Single-dumbbell push jerk Workout prep 3 sets: Single-dumbbell suitcase carry (50 ft) 3 single-dumbbell push jerks, right arm 3 single-dumbbell push jerks, left arm – Rest 1:00 between sets. – Build to workout load. Workout AMRAP 12: 100-m single-DB suitcase carry (22.5/32.5 kg) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Strength 12-10-8-6-3-3-1-1-1 1RM Bench Press
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Specific Warm-up -Single-dumbbell push jerk Workout prep 3 sets: Single-dumbbell suitcase carry (50 ft) 3 single-dumbbell push jerks, right arm 3 single-dumbbell push jerks, left arm – Rest 1:00 between sets. – Build to workout load. Workout AMRAP 12: 100-m single-DB suitcase carry (22.5/32.5 kg) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm
Posti liberi: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill work EMOM 5: :20 double-under practice Specific Warm-up -Box jump -Rope climb Rope climb practice Beginner: Practice a bite from the floor or a box Intermediate: 3-5 reps of 1 jump + 1 bite + 1 dismount Advanced: 2-5 rope climbs or legless rope climbs On a 5:00 clock: Rope climb practice Workout prep 1 round: 5 box jumps 200-meter run 1 rope climb – Use workout variations Workout For time: 30 box jumps (61/76 cm) 1,600-m run 10 rope climbs (4.6/4.6 m)
Posti liberi: 7
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Specific Warm-up -Power snatch Loading up 3-4 sets: 2 power snatches – Build to workout load. Workout For calories: 30:00 bike, row, or ski – Perform 2 power snatches every 20 calories.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Strength 12-10-8-6-3-3-1-1-1 1RM Bench Press
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Specific Warm-up -Power snatch Loading up 3-4 sets: 2 power snatches – Build to workout load. Workout For calories: 30:00 bike, row, or ski – Perform 2 power snatches every 20 calories.
Posti liberi: 3
Riepilogo della settimana
LUNEDÌ, 07.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Specific Warm-up -Knees-to-elbows -Front squat Build-up 2 sets: 5 front squats – Build to workout load. Mini round 2 sets: 4 knees-to-elbows 4 front squats – Use workout variations. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg)
Posti liberi: 6
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Specific Warm-up -Knees-to-elbows -Front squat Build-up 2 sets: 5 front squats – Build to workout load. Mini round 2 sets: 4 knees-to-elbows 4 front squats – Use workout variations. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg)
Posti liberi: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups Build-up 2 sets: 5 front squats – Build to workout load. 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (30/50 kg) 5 sets for completion: Heavy KB Farmers carry (50m) 10 heavy Russian kettlebell swings – Rest 1:00 between sets.
MARTEDÌ, 08.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up -Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Loading up 4 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Specific Warm-up -Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Loading up 4 sets: 3 deadlifts – Lift every 2:00. – Build up to starting weight. Workout Heavy For load: Deadlift 5-5-5-5-5
Posti liberi: 7
MERCOLEDÌ, 09.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Specific Warm-up -Single-dumbbell push jerk Workout prep 3 sets: Single-dumbbell suitcase carry (50 ft) 3 single-dumbbell push jerks, right arm 3 single-dumbbell push jerks, left arm – Rest 1:00 between sets. – Build to workout load. Workout AMRAP 12: 100-m single-DB suitcase carry (22.5/32.5 kg) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Strength 12-10-8-6-3-3-1-1-1 1RM Bench Press
Posti liberi: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Starting slow 2 sets: 10 alternating Spiderman twists 10 banded good mornings 10 ATY raises (small plates or dumbbells) 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 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. Specific Warm-up -Single-dumbbell push jerk Workout prep 3 sets: Single-dumbbell suitcase carry (50 ft) 3 single-dumbbell push jerks, right arm 3 single-dumbbell push jerks, left arm – Rest 1:00 between sets. – Build to workout load. Workout AMRAP 12: 100-m single-DB suitcase carry (22.5/32.5 kg) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm
Posti liberi: 4
GIOVEDÌ, 10.04.2025
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill work EMOM 5: :20 double-under practice Specific Warm-up -Box jump -Rope climb Rope climb practice Beginner: Practice a bite from the floor or a box Intermediate: 3-5 reps of 1 jump + 1 bite + 1 dismount Advanced: 2-5 rope climbs or legless rope climbs On a 5:00 clock: Rope climb practice Workout prep 1 round: 5 box jumps 200-meter run 1 rope climb – Use workout variations Workout For time: 30 box jumps (61/76 cm) 1,600-m run 10 rope climbs (4.6/4.6 m)
Posti liberi: 7
VENERDÌ, 11.04.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Specific Warm-up -Power snatch Loading up 3-4 sets: 2 power snatches – Build to workout load. Workout For calories: 30:00 bike, row, or ski – Perform 2 power snatches every 20 calories.
Posti liberi: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Strength 12-10-8-6-3-3-1-1-1 1RM Bench Press
Posti liberi: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats to above parallel Specific Warm-up -Power snatch Loading up 3-4 sets: 2 power snatches – Build to workout load. Workout For calories: 30:00 bike, row, or ski – Perform 2 power snatches every 20 calories.
Posti liberi: 3
SABATO, 12.04.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Banded warm-up 2 sets: 5 planks to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 tempo push-ups (:02 down) 10 push-ups Pull-up Mini round 1 set: 3 pull-ups 6 push-ups 9 air squats – Athletes perform a round at their intended scaling level. Workout 20 rounds for time: 3 pull-ups 6 push-ups 9 air squats
Posti liberi: 8
DOMENICA, 13.04.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Warm-up 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump, punch, and lands with arms extended overhead (no bar) 10 push jerks 10 clean and jerks Every 2:00 for 5 sets: 2 clean and jerks – Build in load. Strength I Clean and jerk Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84% x 1 Wave 3: 82% x 2 87% x 1 92% x 1 Heavy single x 1 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds.
Posti liberi: 8