Crossfit Pistoleros

Forging Elite Athletes

Monday 10/21/19

CFP

HonorFit 60

Strength

ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

FOR TIME
200m Run
15 Hang Power Snatch 95/65
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-14:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine

SC 45

Strength

10-10-10-10
Bench Press*

*Sets must be unbroken.

Workout

AMRAP x 9 MINUTES
8 Strict Ring Rows
8 DB Ground to OH 35/25
100m Run

HonorFit 30

Workout

EMOM x 15 MINUTES
MIN 1 – 16/14 Cal. Row
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch

Friday 10/18/19

CFP

HonorFit 60

Open Workout 20.2

20 Min AMRAP

4 Dumbbell Thrusters 50/35

6 Toes to Bar

24 Double-Unders

SC45

Open Workout 20.2

HonorFit 30

Workout

PARTNER WORKOUT*
IN TEAMS OF 2…

FOR TIME
3000m Row**

*While partner 1 rows, partner 2 holds a plank
**Switch Every 250m

Plank Hold Options…
Forearm
Top of Push-Up
Side
Side Star
Weighted

-14:00 Hard Cap-

Thursday 10/17/19

CFP

HonorFit 60

PARTNER RECOVERY

WORKOUT

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row for Cals

P2 – 5 DB Muscle Cleans  +

10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Bike for Cals

P2 – 5 Push-ups + 10

Sit-ups + 20 Jumping Lunges

*In both AMRAPs, P2 is the

pace-setter. P2 completes a

full round of the work while

P1 is on the bike or rower.

Once P2 finishes a full

round, athletes switch.

Score is the total number of

calories.

COOL DOWN

FOR RECOVERY

3:00 Banded Hamstring Stretch

3:00 Calf Release on KB

*Perform 1:30 on each side

of the body.

SC 45

STRENGTH

6-6-6-6-6

Tempo Bench Press (3 sec. descent)

WORKOUT

EVERY 2:00 FOR 5 SETS

12/10 Cal Bike

MAX Devil’s Press 35/25

in remainder of time

HonorFit 30

WORKOUT

ON A 5:00 RUNNING CLOCK…

50/40 Cal. Bike*

then…

AMRAP x 10 MINUTES

10 DB Deadlifts

10 Box Jump Overs

10 V-Ups/Tuck-Ups

10 Box Dips

*If athlete finishes under the

5:00 Cap, rest until minute

5:00. All athletes start the

AMRAP at the same time.

OPTIONAL FINISHER

2 SETS

30 Hollow Flutter Kicks

1:00 Plank

 

 

 

 

Wednesday 10/16/19

CFP

HonorFit 60

STRENGTH

5×3

Power Snatch*

*No misses and perfect mechanics. This is not 3RM.

WORKOUT

3 Rounds For Time:

50 Airsquats

Tower Run

20 Box Jumps 24/20

-20 min. Cap-

SC 45

STRENGTH

EVERY 2:00 FOR 4 SETS

5 Strict Pull-ups

15 Supinated Bent Over

Row*

*Keep weight moderate.

WORKOUT

FOR TIME

200m Farmer Carry 53/35

into…

7 ROUNDS

5 Pull-ups

10 Sit-ups

15 Air Squats

into…

200m Farmer Carry

HonorFit 30

WORKOUT

6 ROUNDS FOR TIME

:15 Assault Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS FOR TIME

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS FOR TIME

:40 Max Burpees

:20 rest

 

 

 

 

Tuesday 10/15/19

CFP

HonorFit 60

Strength 

On a 12 min clock:

Front Squat

*Find a 3 rep max for the day

Workout

EMOM x 24 MINUTES
MIN 1 – 3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2 Rope Climbs
MIN 4 – :30 Dbl KB Front rack hold 53/35

*Bar for the Front Squat can come from the rack or the floor.

SC 45

Strength

EMOM x 8 MINUTES
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press 95/65

HonorFit 30

Workout

EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row

OPTIONAL FINISHER
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
15 Tuck ups

Thursday 10/10/19

CFP

HonorFit 60

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — 6 Alt Dumbbell Snatch 50/35 + Max Double-unders

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — Max Slam balls 25/20

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout.

Pre-gameday, we want a good sweat and walk away feeling great.

Finisher

3 Sets

15 Glute Bridge-ups

:30 Glute Bridge Hold

Optional Mobility Finisher

5:00 Foam Rolling or 5:00 Flow Stretching

SC 45

STRENGTH

EMOM x 10 MINUTES

4 Deadlifts*

*Increase weight every other round. Keep weight moderate.

WORKOUT

5 ROUNDS FOR TIME

15 Deadlifts 115/75

15 Sit-ups

10 Box Jump-Overs 24/20

HonorFit 30

WORKOUT

EVERY 2:30 FOR 5 SETS

14/10 Cal. Row

10 Ring Rows

Max Wall Balls in remaining

time

-Rest 1:00 b/t Sets-

 

 

Wednesday 10/9/19

CFP

HonorFit 60

STRENGTH

5×3

Power Clean*

*Today’s goal is to hit 5

moderate-heavy triples at

the same weight across.

BENCHMARK WORKOUT

“ELIZA-PLUS”

FOR TIME

27-21-15-9

Power Clean 135/95

HR Push-up

FINISHER

3 SETS

15 Empty Barbell Curls

15 Strict Ring Rows

SC 45

STRENGTH

6-4-2-6-4-2

Bench Press*

*Increase weight every

round. Keep weight

moderate.

WORKOUT

AMRAP x 10 MINUTES

10 Up-Downs

10 Slam Balls (20/10)

200m Run

HonorFit 30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – Slam Balls

MIN 2 – Max Push-Ups

MIN 3 – Max Kettlebell

Swings

OPTIONAL FINISHER

2-3 SETS

20 Glute Bridge-Ups

:30 hold

 

Tuesday 10/8/2019

CFP

HonorFit 60

WORKOUT

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every

round (400, 450, 500…).

Reset the rower before the

start of each round.

COOL DOWN

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pigeon pose

*Each exercise is 1:30 on

one side and 1:30 on

opposite.

SC45

STRENGTH

EMOM x 10 MINUTES

4 Back Squats*

*Increase weight every

other round. Keep weight

moderate.

45 BENCHMARK WORKOUT

“THE REGULATOR”

FOR TIME

750m Row

10 Thrusters (95/65)

500m Row

20 Thrusters

250m Row

30 Thrusters

HonorFit 30

WORKOUT

AMRAP x 12 MINUTES

10 DB Deadlifts

15 Sit-Ups

10 DB Hang Power Cleans

30 Mountain Climbers

 

 

 

 

Monday 10/7/19

CFP

HonorFit 60

Strength

ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

FOR TIME
20 Front Squat 95/65

40 Sit-ups
40 Plate OH Step-Back Lunges 15/10
20 Front Squat 95/65
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat 135/95
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat 135/95

RX+ GHD Sit-ups, FS- 135/95, 185/125, OH plate 25/15

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

SC45

Strength

EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups

Workout

EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch 45/30
10 Pull-ups

HonorFit 30

Workout

TRIPLE AMRAP
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops

Rest 3:00

AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops

Rest 2:00

AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops