CrossFit Allmend
Fit for Lifts
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 mountain climbers Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 up-downs Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell deadlifts Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell swings Specific Warm-up -Deadlift Skill work 3-5 sets: 5 deadlifts Mini round 1 set: 5 deadlifts 5 shuttle runs – Use workout load. Workout 5 x 2:00 rounds: 10 deadlifts (56/84 kg) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. Stretching 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 mountain climbers Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 up-downs Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell deadlifts Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell swings Workout 5 x 2:00 rounds: 10 deadlifts (56/84 kg) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. EMOM 12: Min. 1 | 20 sit-ups Min. 2 | 2 Turkish get-ups Stretching 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges Specific Warm-up -Single-dumbbell reverse lunges Burpee review 1 set: 3 burpees, slow 3 burpees, fast Mini round 6 single-dumbbell reverse lunges 6 burpees Farmers carry (100 ft) – Use workout variations. Workout 3 rounds for time: 20 single-DB reverse lunges (15/22.5 kg) 20 burpees 200-m farmers carry Skill work Accumulate: 10 dumbbell Turkish get-ups/arm
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges Specific Warm-up -Single-dumbbell reverse lunges Burpee review 1 set: 3 burpees, slow 3 burpees, fast Mini round 6 single-dumbbell reverse lunges 6 burpees Farmers carry (100 ft) – Use workout variations. Workout 3 rounds for time: 20 single-DB reverse lunges (15/22.5 kg) 20 burpees 200-m farmers carry Skill work Accumulate: 10 dumbbell Turkish get-ups/arm
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 sets: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 15 hang power snatches :30 rest 15 push presses :30 rest 15 sumo deadlift high pulls :30 rest 15 front squats Benchmark Workout (ANDI) For time: 100 hang power snatches (20/29 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. STRENGTH 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 sets: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 15 hang power snatches :30 rest 15 push presses :30 rest 15 sumo deadlift high pulls :30 rest 15 front squats Benchmark Workout (ANDI) For time: 100 hang power snatches (20/29 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
Riepilogo della settimana
LUNEDÌ, 14.04.2025
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 mountain climbers Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 up-downs Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell deadlifts Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell swings Specific Warm-up -Deadlift Skill work 3-5 sets: 5 deadlifts Mini round 1 set: 5 deadlifts 5 shuttle runs – Use workout load. Workout 5 x 2:00 rounds: 10 deadlifts (56/84 kg) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. Stretching 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 mountain climbers Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 up-downs Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell deadlifts Switch Rest :30 Partner 1 | :30 shuttle run Partner 2 | :30 kettlebell swings Workout 5 x 2:00 rounds: 10 deadlifts (56/84 kg) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. EMOM 12: Min. 1 | 20 sit-ups Min. 2 | 2 Turkish get-ups Stretching 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach
MARTEDÌ, 15.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges Specific Warm-up -Single-dumbbell reverse lunges Burpee review 1 set: 3 burpees, slow 3 burpees, fast Mini round 6 single-dumbbell reverse lunges 6 burpees Farmers carry (100 ft) – Use workout variations. Workout 3 rounds for time: 20 single-DB reverse lunges (15/22.5 kg) 20 burpees 200-m farmers carry Skill work Accumulate: 10 dumbbell Turkish get-ups/arm
Weightlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges Specific Warm-up -Single-dumbbell reverse lunges Burpee review 1 set: 3 burpees, slow 3 burpees, fast Mini round 6 single-dumbbell reverse lunges 6 burpees Farmers carry (100 ft) – Use workout variations. Workout 3 rounds for time: 20 single-DB reverse lunges (15/22.5 kg) 20 burpees 200-m farmers carry Skill work Accumulate: 10 dumbbell Turkish get-ups/arm
MERCOLEDÌ, 16.04.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 sets: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 15 hang power snatches :30 rest 15 push presses :30 rest 15 sumo deadlift high pulls :30 rest 15 front squats Benchmark Workout (ANDI) For time: 100 hang power snatches (20/29 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. STRENGTH 5x 8-10 reps sumo deadlift (increase weight every set) then 5x 6-8 reps single leg KB deadlift (increase weight every set) between sets 8 DB Bent over Row each side
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Specific Warm-up -Hang power snatch -Sumo deadlift high pull Build-up 1 sets: 5 hang power snatches 5 push presses 5 sumo deadlift high pulls 5 front squats Mini round 1 set: 15 hang power snatches :30 rest 15 push presses :30 rest 15 sumo deadlift high pulls :30 rest 15 front squats Benchmark Workout (ANDI) For time: 100 hang power snatches (20/29 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats
GIOVEDÌ, 17.04.2025
SABATO, 19.04.2025