Crossfit Pistoleros

Forging Elite Athletes

Monday 10/27/2025

CFP
WARM-UP
1 ROUND
10 Toes Touch Jumping Jacks
10 Alt. Standing Hip Openers
20 Bunny Hops
10 Alt. High Kicks
10 Tall Jumps
Into…
2 ROUNDS
10 Alt. Step-Ups*
5 Deadlifts
5 Upright Rows
10 Alt. Elbow Punches
5 Cuban Presses**
10 Jump Squats
*RND 2 complete 8 Box Jumps.
**1 Rep= Upright Row + Elbows Thru + Strict Press.
STRENGTH (ALL) — 1×2 @ 70% (RPE 7) 1×2 @ 80% (RPE 8) 2×2 @ 85-90% (RPE 9) Power Clean
Power Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 80%
#3: 2 reps @ 90%
#4: 2 reps @ 90%
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (115/75)
Box Jumps (24/20)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (75/555)
Box Jumps (20)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
700/500 Alt. Box Step-Ups (24/20)*
Week 4 of 5 — “Chad” Extra Credit
2.) 5×5
Sumo Deadlift*
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)

Friday 10/24/2025

CFP
WARM-UP
1-2 ROUNDS
5 Bootstrapps
5/5 Moose Antlers
10 Alt. Bird Dogs
10 Alt. Box Step-Overs
10 Vertical Jumps
Into…
AMRAP x 4 MINUTES
4 PVC Pipe Overhead Jumping Air Squats*
8Arm Haulers
4 Box Jump Overs
8 Hollow Rocks
*While keeping a PVC in the overhead position, perform 4 jumping air squats

STRENGTH (PERFORMANCE) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Overhead Squat
Overhead Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

STRENGTH (FITNESS) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Front Squat
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
1 Power Snatch (135/95)
2 Overhead Squats
3 Box Jump Overs (30/24)*
*Option for Box Climb Over
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 9 MINUTES
1 Power Snatch (95/65)
2 Front Squats
3 Box Jump Overs (24/20)*
*Option for Box Climb Over
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 450 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.

Thursday 10/23/2025

CFP
WARM-UP
1 ROUND
10 Band Supinated Pull-Aparts
10 Banded Upright Rows
10 Banded Face Pulls
10 Banded Dante Rows
5/5 Crossbody Band Pulls
Into…
2 ROUNDS
:30 Cardio Choice
10 Russian KB Swings
10 Sit-Ups
5/5 Single Arm Ring Rows
WORKOUT (ALL)
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – Max Strict Ring Muscle-Ups, Strict Ring Rows, or Slow DB Over Rows
MIN 4 – Max Sit-Ups or Weighted Sit-Ups
MIN 5 – DBL KB or DB Front Rack Hold (Athlete Choice)
MIN 6 – Rest
(No Measure)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

Wednesday 10/22/2025

CFP
WARM-UP
2 ROUNDS
20/20 Single Leg Single Unders
10/10 Calf Raises
8 Cat Cow
6 Push-Up to Pike
Into…
2 ROUNDS
50 Single Unders → 30 Double Unders
10 Elbow Punches
8 Hang Muscle Cleans
6 Tempo Strict Press (31X1)
Into…
1-2 ROUNDS (Time Permitting)
30 Double Unders
5 Clean Deadlifts
5 Hang Power Cleans
5 Push Press

STRENGTH (ALL) — 1×3 @ 60% (RPE 6) 1×3 @ 70% (RPE 7) 3×2 @ 80% (RPE 8) Power Clean (Score is Weight)
Power Clean for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%

WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
30 Double Unders*
Max Power Clean & Jerks (185/135) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Double Unders increase by 10 reps every set.
(Score is Total Clean & Jerk Reps)

WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
50 Single Unders*
Max Power Clean & Jerks (135/95) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Single Unders increase by 20 reps every set.
(Score is Total Clean & Jerk Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 3-4 SETS
8/8 Back Rack Reverse Lunges
15-20 Banded + DB Weighted Glute Bridge-Ups
15-20 Jumping Air Squats
-Rest As Needed b/t Sets-
(Score is Lunge Weight)

Tuesday 10/21/2025

CFP
WARM-UP
2 ROUNDS
30 Jumping Jacks
10Up-Downs
10 Lunges
10 Tuck-Ups
Into…
2 ROUNDS
10 Scap Push-Ups
10 Push-Ups
10 Arm Haulers
10 Air Squats*
5 Burpees
*RND 2 complete 10KB Goblet Squats.

STRENGTH (ALL) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Bench Press
Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
15 KB Goblet Squats (53/35)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 12 MINUTES
15 KB Goblet Squats (35/26)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-

Monday 10/20/2025

CFP
WARM-UP
2 ROUNDS
1:00 Bike
10 Air Squats → Jumping Air Squat
10 Step-Ups
10 Scap Pull ups
10 Strict Knee Raises
Into
2 ROUNDS
1:00 Bike
10 Box Jumps
5/5 Hand Over Hand Ring Row
10 Kipping Knee Raises

SKILL (ALL)
ON A 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang
INT – J-Hook/ Rope Climb
ADV – Legless / Seated / L-Sit

WORKOUT (PERFORMANCE)

FOR TIME

50/40 Cal Bike
50 Box Jumps (24/20)
5 Rope Climbs
40/30 Cal Bike
40 Box Jumps
4 Rope Climbs
30/25 Cal Bike
30 Box Jumps
3 Rope Climbs

WORKOUT (FITNESS)
FOR TIME
50/40 Cal Bike
50 Box Jumps (20)
5 Lay to Stands*
40/30 Cal Bike
40 Box Jumps
4 Lay to Stands*
30/25 Cal Bike
30 Box Jumps
3 Lay to Stands*
*Options to sub any Climb adjustment from Skill Session or 20 Slow Deadbugs for each Rope Climb station (if not climbing).
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Lacrossball Foot Smash
2:00 Rebound Pose
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*
Week 3 of 5 — “Chad” Extra Credit
2.) 5×5
Deadlift*
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)

Friday 10/17/2025

CFP
WARM-UP
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
Into…
1 ROUND
10 Banded Pass Through
10 Banded Pull Aparts
10 Banded Bent Over Row
10/10 Banded Sword Pull
10 Banded Overhead Pull Aparts
Into…
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
2 ROUNDS
3/3 Scorpion Twists with :10 hold
5 Tempo Push Up → Push up
10 Air Squats
10 ½ Box Jumps (Land low) → Box Jump Over

STRENGTH (ALL) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Bench Press
Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps

WORKOUT (PERFORMANCE)
FOR TIME
10-15-20-15-10
Cal Assault Bike*
Box Jump Overs (24/20)
*Alt. Cals: 8-12-15-12-8
*C2 Cals: 12/10 – 20/15 – 25/20 – 20/15 – 12/10
Echo Cals: 8/6 – 12/10 – 15/12 – 12/10 – 8/6
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
8-12-15-12-8
Cal Assault Bike*
10-15-20-15-10
Box Jump Overs (20)
*Alt. Cals: 6-10-12-10-6
*C2 Cals: 10/8 – 15/12 – 20/15 – 15/12 – 10/8
Echo Cals: 6/5 – 10/8 – 12/10 – 10/8 – 6/5
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) 350 Weighted Box Step-Ups*

*Wear a weighted 45/35 vest.

Thursday 10/16/2025

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Alt. 90/90 Hip Rotations
MIN 2: :20/:20 Sciatic Hamstring Floss
MIN 3: Wide Stance Good Mornings
MIN 4: Alt. Lunges
Into…
LINE DRILLS 20-25ft
Toe Walk
Heel Walk
Straight Leg Bound
Side Shuffle
A-Skips
B-Skips
Into…
1-2 ROUNDS
400m Run
10 Sit-Ups
10 DB Farmer Alt. Lunges
WORKOUT (PERFORMANCE)
EVERY 8:00 x 4 SETS
800m Run
40Sit-Ups
20 DB Farmer Alt. Lunges (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)

WORKOUT (FITNESS)
EVERY 8:00 x 4 SETS
800m Run
30 Sit-Ups
20 DB Farmer Alt. Lunges (35/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Calf Stretch
-Rest as Needed b/t Sets-

Wednesday 10/15/2025

CFP
WARM-UP
2 ROUNDS
50 Single Unders
20 Plank Shoulder Taps (Pike Position RD2)
12 Elbow Punches
8 BB Strict Presses
Into…
1 ROUND
30 Single-Single-Doubles
2 Half Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Presses
Into…
1 ROUND
21 Double Unders
2 Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Jerks

 STRENGTH (ALL) — 1×3 @ 50% (RPE 5) 1×3 @ 60% (RPE 6) 3×3 @ 70% (RPE 7) Power Clean
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 14 MINUTES
21 Double Unders
7 Hang Power Clean & Jerks (115/75)
3 Wall Walks
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 14 MINUTES
35 Single Unders
7 Hang Power Clean & Jerks (75/55)
3 Half Wall Walks
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 5-8 SETS
8 Tempo Deadlift (31X1)*
-Rest As Needed b/t Sets-
*Use 85-90% of 1RM Clean.
(Score is Weight)

Tuesday 10/14/2025

CFP
WARM-UP
1 ROUND
:30 Legs Only Rowing
:30 Leg + Body Rowing
1:00 Full Body Rowing
Into…
EMOM x 4 MINUTES (:30 ON/ :30 OFF)
MIN 1 – SPM 22-24
MIN 2 – SPM 24-26
MIN 3 – SPM 26-28
MIN 4 – SPM 28+
Into…
1 ROUND
5 Up-dog to Down-Dog
10 Up-Downs
5/5 Moose Antlers
10 Cat Cows
5 Burpees

“DEATH ROW (PERFORMANCE)”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
“DEATH ROW (FITNESS)”
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
2:00 Foam Roll
10 Slow Up-Dog to Down Dog
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-