Crossfit Pistoleros

Forging Elite Athletes

Monday 09/29/25

CFP

Friday 09/26/25

CFP

WARM-UP

AMRAP x 5 MINUTES
5 Inchworm + Push-Up
10 Box Step-Ups
10 Lunges

Into..

2 ROUNDS
12 Elbow Punches
8 Front Rack Lunges
8 Box Jumps (Jump Overs in Rd 2)
16 Alt. Pike Shoulder Taps

Scoring:

STRENGTH (ALL) — 8-6-4-2* Bench Press

Bench Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 2 reps

Scoring:

WORKOUT (PERFORMANCE)

2 SETS
AMRAP x 7 MINUTES*
3 Wall Walks
6 Front Rack Alt. Lunges (95/65)
9 Box Jump Overs (24/20)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Scoring:

WORKOUT (FITNESS)

2 SETS
AMRAP x 7 MINUTES*
3 Half Wall Walks
6 Front Rack Alt. Lunges (65/45)
9 Box Jump Overs (20)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (30/20)

Scoring:

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5×3
Block Cleans

*Complete at 75-85% heaviest Power Clean.

(Score is Weight)

2.) 3 SETS
12-15 Strict Weighted Knees to Chest
30 Alt. V-Ups
12-15 SLOW DB Slides

-Rest As Needed b/t Sets-

(No Measure)

Scoring:

Thursday 09/25/25

CFP

WARM-UP

TABATA #1 (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Cardio Choice #1 (increase pace/RPM every round)
MVMT 2 – Alt. Plank Shoulder Taps

-Rest 1:00-

TABATA #2
MVMT 1 – Cardio Choice #2 (increase pace/RPM every round)
MVMT 2 – Hollow Hold/ Rocks

Scoring:

WORKOUT (ALL)

EMOM x 30 MINUTES
MIN 1 – :45 Max Cal Cardio Choice 1
MIN 2 – :45 Up-Down Broad Jumps
MIN 3 – :45 Max Cal Cardio Choice 2
MIN 4 – Plank
MIN 5 – Rest

(Score is Total Reps of MIN1-MIN3)

Scoring:

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose

(No Measure)

Scoring:

Wednesday 09/24/25

CFP

WARM-UP

2 ROUNDS
5 Inch Worm Push-Ups
8 Boot Strappers
:30 Dead Hang
8 Burpees

Into…

1 ROUND
5 Clean Deadlifts
10 Elbow Punches
10 Ring Row
10 Scap Pull Ups

Into…

1 ROUND
10 Hang Muscle Cleans
5 Hang Power Cleans
10 Kip Swings
5 SLOW Low Ring Turn Overs OR Dynamic Kip Swings

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME
2-4-6-8-10
Power Cleans (225/155)
10-8-6-4-2
Ring Muscle-Ups

(Score is Time)

KG BB: (100/70)

Scoring:

WORKOUT (FITNESS)

FOR TIME
2-4-6-8-10
Power Cleans (155/105)
20-16-12-8-4
Pull-Ups

(Score is Time)

KG BB: (70/47.5)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) AMRAP x 12 MINUTES
20 Banded Crunches*
20 Russian KB Swings (70/53)
20 Sit-Ups

*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.

(Score is Rounds + Reps)

Scoring:

Tuesday 09/23/25

CFP

WARM-UP

3 ROUNDS
1:00 Row (Increasing Intensity)
30 Single Unders*
10 DB Around the World
6/6 Single Arm DB Strict Press

*RND 2 complete 10 sets of a Single-Single-Double. RND 3 complete 40 Double Unders or 60 Single Unders.

Scoring:

SKILL (ALL)

3 SETS
:30/:30 Single DB Overhead Hold
:30 Single DB Front Raise Hold
:30 DB/ Change Plate Lateral Raise Hold
:30 DB Upright Row Hold

-Rest As Needed b/t Sets-

(No Measure)

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
40 Double Unders
20/15 Cal Row
10 DB Strict Press (50/35)
5 Handstand Push-Ups*

*Option for Strict.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
60 Single Unders
15/12 Cal Row
10 DB Strict Press (35/20)
5 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

Scoring:

Monday 09/22/25

CFP

WARM-UP

AMRAP x 5 MINUTES
100m Run
6 Lunge-Lunge-Squat w/PVC
6 Alt. Cossack Squat
6 PVC Pipe Sots Press

Into…

AMRAP x 5 MINUTES
100m Run
6 Tempo Air Squats (1111)
6 Alt. Elbow Punches
6 BTN Snatch Grip Push Press

Scoring:

STRENGTH (PERFORMANCE) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Overhead Squat

Overhead Squat for load:
#1: 3 reps

Scoring:

STRENGTH (FITNESS) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Front Squat

Front Squat for load:
#1: 3 reps

Scoring:

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
400m Run
50 Air Squats

(Score is Time)

Scoring:

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
400m Run
40 Air Squats

(Score is Time)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside

-Rest as Needed-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5 SETS*
1 Clean Pull
+
1 Power Clean

*Build and stay at 75-85% across all sets.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Alt. V-Ups

(Total Reps)

Scoring:

Friday 9/19/2025

CFP
WARM-UP
AMRAP x 4 MINUTES
4 Cat/Cows
8 Alt. Bird Dogs
4/4 Single Leg RDLs
Into…

AMRAP x 4 MINUTES
4 Scap Pull-Ups + 4 Kip Swings
8 Tuck-Ups or V-Ups
12 Glute Bridge-Ups

 STRENGTH (ALL) — EMOM x 10 MINUTES Deadlifts
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 5 reps
#4: 5 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
#9: 2 reps
#10: 2 reps
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES
2 Deadlift (315/205)
4 Toes to Bar*
*Toes to Bar increase by 4 each round.
(Score is Reps)

WORKOUT (FITNESS)
AMRAP x 10 MINUTES
2 Deadlift (205/145)
4 Lying Legs to Pole*
*Lying Legs to Pole increase by 4 reps each round.
(Score is Reps)
OPTIONAL COOL DOWN (ALL)
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3
Block Cleans
*Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) EVERY 3:00 x 3 SETS
30 Crossbody Mountain Climbers
15 DB Weighted Sit-Ups
30 Crossbody Mountain Climbers
15 Hollow Rocks
*Pick up where you left off.
-Rest 1:00 b/t Sets-

Thursday 9/18/2025

CFP
WARM-UP
1 ROUND
100m Run
5/5 Ankle Rotations
10/10 Leg Swings
5/5 Fire Hydrants
10 Calf + Tib Raises
Into…
1 ROUND
200m Run
20 Alt. High Knees
20 Alt. Butt Kickers
10 Alt. Box Step-Ups
5-7 Tall Jumps
Into…
1 ROUND
400m Run
10 Box Jumps
WORKOUT (ALL)
EVERY 12:00 x 3 SETS
Distance Run*
30 Box Jumps (24/20)
-Rest the the Remainder of the Time-
*Run Options…
BEG – 800m
INT – 1200m
ADV – 1 Mile
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

Wednesday 9/17/2025

CFP
WARM-UP
1 ROUND
10 Air Squats
10 Samson Lunges
5 Inch Worm + Push-up
10 Shoulder Taps
10 Alt Piked Toe Taps
Into…
3 ROUNDS
10 Goblet Lunge→ OH Lunge → FR Lunge
5 Burpees →Burpee to Target → Burpee over DB
:20 Floor Planche
:20 Wall Assisted Handstand Hold
SKILL (ALL)
2-3 SETS
1:00 Wall Sit
:30 Handstand Hold*
1:00 Ring Planche Hold
*Option for Wall or Free Standing.
-Rest As Needed b/t Sets-
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (50/35)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (35/20)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 3×3
Clean Pulls*
*110% 1-RM Power Clean
(Score is Weight)

2.) 3 SETS
20 Alt. KB Heel Taps
40 Russian Twists
60 Bicycle Crunches

-Rest As Needed b/t Sets-

Tuesday 9/16/2025

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON/:15 OFF)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
Into…
2 ROUNDS
8 Air Squats
8 Ring Rows or 6-8 Strict Pull-Ups
8 Jumping Air Squats
8 Kip Swings
Into…
1-2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats

STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean
+
1 Squat Clean Thruster
(Score is Weight)
FRAN+
FOR TIME
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
FRAN
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)

OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body