Crossfit Pistoleros

Forging Elite Athletes

Friday 12/13/19

CFP

IMG_3272 (002)

HonorFit 60

Brian Terry Memorial Workout

2 Rounds For Time

8 Thrusters 95/65

11 Pullups

19 Weighted Lunges 45/25

70 Air Squats

7 Push Press 95/65

23 KB Swings 53/35

20 Wall Balls 20/14

7 Sumo Deadlift High Pulls 95/65

12 Toes To Bar

15 Pushups

20 Box Jumps 24/20

10 Burpees

HonorFit 30

Workout

EMOM x 15 Minutes

Min 1- 12/10 Cal Bike

Min 2-DB Renegade Row

Min 3-10 Burpees over DB

 

Thursday 12/12/19

CFP

HonorFit 60

STRENGTH

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

WORKOUT

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 Burpee Over Bar + 5 Deadlift 185/135

RX+ 7 Burpees, 275/185

COOL DOWN

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

SC 45

STRENGTH/ SKILL

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups

MIN 2 – 5 DBL KB Cleans

WORKOUT

 

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!

HonorFit 30

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 14 MINUTES

200m Run*

40 DB Hang Power Cleans**

60 Alt. Jumping Lunges

*Partners run together. For

the other movements, P1

works while P2 rests.

The DB HPC & Lunges can be

broken up in any way….does

not need to be completed in order.

Wednesday 12/11/19

CFP

HonorFit 60

Strength

ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

BENCHMARK WORKOUT
“STRAIGHT 100.”

FOR TIME
25 Cal Row
20 Wall Balls 20/14
20 Box Jumps 24/20
25 Cal Row
30 Wall Balls 
30 Box Jumps 
25 Cal Row
50 Wall Balls 
50 Box Jumps 
25 Cal Row

OPTIONAL FINISHER
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)

SC 45

Strength

EVERY 1:15 x 7 SETS*
4 Back Squats

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups

HonorFit 30

Workout

TRIPLE AMRAP
AMRAP x 4 MINUTES
24 Double-Unders (2:1 singles)
12 Push-Ups

-Rest 2:00-

AMRAP x 3 MINUTES
20 Double-Unders (2:1 singles)
8 Push-Ups

-Rest 2:00-

AMRAP x 2 MINUTES
16 Double-Unders (2:1 singles)
4 Push-Ups

OPTIONAL FINISHER
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups

Tuesday 12/10/19

CFP

HonorFit 60

STRENGTH

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

WORKOUT

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press 30/20

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

RX+ 40/30

*Pick up where you left off

in the second AMRAP. Score

at the end of the workout is

one number for total rounds

& reps.

SC 45

STRENGTH

EVERY 1:15 x 7 SETS*

4 Push Press

*Start at a moderate weight

a build to a moderate-heavy

weight.

WORKOUT

FOR TIME

3-6-9-12-15-18-21

Push Press (95/65)

Slam Ball (30/20)

HonorFit 30

WORKOUT

FOR TIME

25-20-15-10-5

Cal. Bike

Air Squats

Ring Rows

-14:00 Hard Cap-

 

Monday 12/9/19

CFP

HonorFit 60

Skill

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*

*Plank, Active Squat, Bar Hang, HS Hold, Hollow,Superman,
Plate OH Hold, KB Front Rack

Workout

AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings 53/35
1:00 Ring FLR or Plank

SC 45

Strength

EVERY 1:15 x 7 SETS*
4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

3 ROUNDS FOR TIME
10 Deadlifts 225/155
25 Wall Balls
500m Row

-14:00 Cap-

HonorFit 30

Workout

3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Ups
15 DB Suitcase Deadlifts

-15:00 Hard Cap-

12/6/2019 Happy Bday Kellie

CFP

HF60
Strength/Skill
3-3-3*
Front Squat

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

BENCHMARK WORKOUT
“POINT BREAK”

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

SF 45
Strength/Skill

EVERY 1:15 x 7 SETS*
5 Push Press

*Start at a light weight a build to a moderate weight.

Workout

FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)

-15:00 Time Cap-

HF30

Workout

EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold

Thursday 12/5/19

CFP

HonorFit 60

Strength

On a 12 Minute Clock…

Build to a heavy deadlift*

*Build to a heavy deadlift for the workout. Weight should not be TNG.

This should be a weight, heavier than you have ever used in a workout.

WORKOUT

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU (Seated DB Press)

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

-18 Min. Cap-

SC 45

STRENGTH

EVERY 1:00 x 7 SETS*

5 Deadlifts
*Start at a light weight a build to a moderate weight.

WORKOUT

AMRAP x 8 MINUTES

10 Deadlifts (155/105)

10 Push-ups

20 Walking Lunges

-Rest 2:00

AMRAP x 4 MINUTES

5 Deadlifts

5 Push-ups

10 Walking Lunges

HonorFit 30

WORKOUT

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Power Cleans

40 Mountain Climbers

90 Single Unders (60 Double-Unders)

OPTIONAL FINISHER

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

Wednesday 12/4/19

CFP

HonorFit 60

Strength

3-3-3*
Push Press

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

FOR TIME
50/40 Cal Bike
50 Up-Downs

PARTNER FINISHER
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry 53/35

Rx+ 70/53

SC 45

Strength

EVERY 1:15 x 7 SETS*
5 Thrusters

*Start at a light weight a build to a moderate weight.

Workout

PARTNER WORKOUT
AMRAP x 12 MINUTES*
12 Thrusters 75/55
10 Slam Balls
8/6 Cal Bike

*Alternate movements with partner

HonorFit 30

Workout

5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups

-15:00 Hard Cap-

Tuesday 12/3/19

CFP

HonorFit 60

SKILL

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the

Low Rings, Low Bar, or Jumping MU

WORKOUT

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch 95/65

6 Muscle-Ups (Ring or Bar)

FINISHER

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Glute Bridge Ups

MOVT 2 – Alt. Glute Bridge Alt. Marches

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

SC 45

STRENGTH

3 SETS

7 Wide Grip Pull-ups

10/10 Supported SA DB ow

20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets-

WORKOUT

EVERY 2:00 FOR 5 SETS*

15 Sit-ups

8 Burpees

6 Pull-ups

*Rest remaining time then

start next set on the 2:00

HonorFit 30

WORKOUT

AMRAP x 6 MINUTES

2-4-6-8-10…

DB Push Press

DB Suitcase Reverse Lunges

-Rest 4:00-

Repeat!

 

 

 

Monday 12/2/19

CFP

HonorFit 60

Strength

EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

Workout
BENCHMARK WORKOUT
“RANNIE”

FOR TIME
50-40-30-20-10*
Double Unders
Abmat Sit-ups

*400m Run After Each Full Round

SC 45

Strength/Skill

EVERY 1:15 x 7 SETS*
5 Back Squats

*Start at a light weight a build to a moderate weight.

Workout

FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run

-16:00 Hard Cap-

HonorFit 30

Workout

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS

OPTIONAL FINISHER
TABATA
8 ROUNDS, :20 ON / :10 OFF
MVMT 1 – Plank KB Alt. Taps
MVMT 2 – Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total.