Crossfit Pistoleros

Forging Elite Athletes

Monday 9/15/2025

CFP
WARM-UP
1 ROUND
1:00 Row
10/10 Calf Raises
10 Bird Dogs
:30/:30 Side Plank
Into…
1 ROUND
1:00 Row
20/20 Single Leg Line Hops
10 Deadbugs
5/5 Single Leg RDLs
Into…
1 ROUND
1:00 Row
50 Single Unders
10 Sit-Ups
10 KB Deadlifts
WORKOUT (PERFORMANCE)
AMRAP x 25 MINUTES
1500/1250m Row
100 Double Unders
50 Sit-Ups
25 Russian KB Swings (70/53)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 25 MINUTES
1250/1000m Row
150 Single Unders
50 Sit-Ups
25 Russian KB Swings (53/35)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) ON A 10:00 RUNNING CLOCK…
Build to a Moderate Heavy 1-Rep Power Clean
-Rest As Needed Into-
EVERY :30 x 30 SETS
1 Power Clean (@ established weight)
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF
Toes to Bar
(Total Reps)

Friday 09/12/25

CFP

WARM-UP

General (3–4 min) – Just Move & Flow!
2:00 Cardio Choice
1:00 PVC Pass-Throughs
1:00 Empty Bar Bench Press (smooth tempo)

Specific (5–6 min) – Start to Prime Bench & Lunges!
3 ROUNDS…
5 Empty Bar Bench Press (add load each round)
6 Alt. Bodyweight Lunges
6 Incline Push-Ups (on bench)

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Heavy Bench Press

Bench Press for load:
#1: 3 reps

Scoring: Load

Athletes Notes

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press

(Score is Weight)

Coaches Notes

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES
30 Alt. DB Goblet Lunges (50/35)
15 Hand Release Push-Ups
30 Walking Lunges
15 Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring: Rounds + Reps

WORKOUT (FITNESS)

AMRAP x 10 MINUTES
20 Alt. DB Goblet Lunges (35/20)
15 Push-Ups
20 Walking Lunges
15 Knee Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring: Rounds + Reps

OPTIONAL COOL DOWN (ALL)

EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)

EXTRA CREDIT (ALL)

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

1.) 5×3
Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.

(Score is Weight)

2.) AMRAP x 10 MINUTES
10 Single Arm KB Swing (R)
15 V-Ups
10 Single Arm KB Swing (L)
15 Up-Downs
30 Plank Alt. Hip Taps

(No Measure)

Thursday 09/11/25

CFP

WARM-UP

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

“STAND TALL”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (70/47.5)

Scoring:

“STAND TALL (FITNESS)”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (52.5/35)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 09/10/25

CFP

WARM-UP

GENERAL MOBILITY
1:00 Banded Lat Stretch R/L
10 Adductor Rocks R/L
8 Up/Down Dogs
8 Samson Lunges

Into..

2 ROUNDS
8 Up Downs
8 Ring Rows
8 Sit-Ups
:20/:20 Side Plank
:20 Plate Gun Hold
:20 Plate OH Hold

SKILL (ALL)

EMOM x 12 MINUTES
MIN 1 – :40 Copenhagen Plank (R)
MIN 2 – :40 Copenhagen Plank (L)
MIN 3 – :40 Plate Gun Hold (Athlete Choice)
MIN 4 – :40 Plate Overhead Hold

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
1 Rope Climb
20 Up-Downs
1 Rope Climb
30 Sit-Ups*

*Option for 20 GHD Sit-Ups.

(Score is Rounds + Reps)

Scoring: Rounds + Reps

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
3 Knees to Elbow
20 Up-Downs
3 Knees to Elbow
30 Sit-Ups

(Score is Rounds + Reps)

Scoring: Rounds + Reps

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose

(No Measure)

EXTRA CREDIT (ALL)

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

1.) 4×3
Clean Pulls*

*100-110% 1-RM Power Clean

(Score is Weight)

2.) 3 SETS
15/15 KB Side Bends
30 Front Rack KB Marches
30 KB Slides

-Rest As Needed b/t Sets-

(No Measure)

Tuesday 09/09/25

CFP

WARM-UP

2 ROUNDS
5/5 Moose Antlers
10 PVC Pass Throughs
10 Behind the Neck PVC Presses

Into…

AMRAP x 6 MINUTES
6 Push-Ups to Down Dog
6 PVC Scarecrow Snatches (high pull + punch overhead)
6 PVC Overhead Jumping Squats

STRENGTH (PERFORMANCE) — 5-5-5-5-5 Overhead Squat

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

5-5-5-5-5*
Overhead Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

Coaches Notes

5-5-5-5-5*
Overhead Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

STRENGTH (FITNESS) — 5-5-5-5-5 Front Squat

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

5-5-5-5-5*
Front Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

Coaches Notes

5-5-5-5-5*
Front Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
7 Handstand Push-Ups
7 Hang Power Snatches (95/65)
7 Overhead Squats

(Score is Time)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
7 DB Push Press (35/20)
7 Hang Power Snatches (65/45)
7 Front Squats

(Score is Time)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

Monday 09/08/25

CFP

WARM-UP

1 ROUND
200m Run
25’ High Kicks
25’ Walking Samson Stretches
40 Single Unders
20 Single-Single-Double Unders
200m Run

Into…

1-2 ROUNDS (Time Permitting)
8/8 Single KB DL
:30/:30 Front Rack Hold
:30 Plank
5 Slow Narrow Push Ups
:20 Deadhang
:20 Top of Ring Hold
:20 Bottom on Ring Hold

SKILL (ALL)

3 SETS
:20 Top of the Ring Hold*
:20 Bottom of the Ring Hold*
:40 Dead Hang
1:00 DBL KB Front Rack Hold

*If unable to complete on rings complete Top/Bottom of the Box Hold.

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
100 Double Unders
400m Run
200m KB Farmer Carry (70/53)
15 Ring Dips

(Score is Time)

KG KB: (32/24)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME
150 Single Unders
400m Run
200m KB Farmer Carry (53/35)
15 Dips*

*Option for Rings, Box, or Bench.

(Score is Time)

KG KB: (24/16)

Scoring:

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-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.) EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean

*Build to a Moderate-Heavy Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Tuck-Ups*

*Hold Plank during :10 OFF.

(No Measure)

Scoring:

Friday 9/5/2025

CFP

WARM-UP

1 ROUND

8 Plank to Pike

8 Scorpion Stretch

10 Elbow Scap Push-Ups*

10/10 Deficit Calf Raises​

Into…​

1 ROUND

20/20 Single Leg Single Unders

10 Tuck-Ups

10 Scap Pull-Ups

5 Push-Up to Pike

​Into…

1 ROUND

40 Single Unders OR 20 Double Unders

8 Strict Knees to Chest

10 Kip Swings

5 Tempo Push-Ups (31X1)

*Like a regular scap push-up but performed on the elbows instead of in a Push-Up position to ensure athletes are moving only through the shoulder blades.

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Bench Press

Bench Press for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
25 Double Unders
15 Toes to Bar
25 Double Unders
15 Push-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
40 Single Unders
15 Toes to Something
40 Single Unders
15 Push-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

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

1.) 5×3
Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 65-75% heaviest Power Clean.

(Score is Weight)

2.) EMOM x 10 MINUTES
MIN 1 – :45 Sit-Ups
MIN 2 – :45 Plank Hold

 

 

Thursday 09/04/25

CFP

WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Deep Squat Ankle Rocks
MIN 4: :20/:20 Adductor Rock Backs

Into…

20’-25 LINE DRILLS
Walking Knee Hugs
Walking Toy Soldier Kicks
Hamstring Scoops
Duck Walk
High Knees
Butt Kickers
400m Run

WORKOUT (ALL)

FOR TIME*
2 Mile Run
200 Up-Downs

*Partition reps and movements as needed.
**Option to wear a 20/14lb vest.

(Score is Time)

OPTIONAL COOL DOWN 

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 09/03/25

CFP

WARM-UP

2 ROUNDS
30 Jumping Jacks
10 Elbow Punches
10 Ring Rows
7-10 Scap Pull-Ups*

*RND 2 complete Kip Swings.

Into…

2 ROUNDS (RND 1=PVC / RND 2= BB)
5 Down & Ups
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 Clean Drops (BW optional)
5 Hang Power Cleans

WORKOUT (PERFORMANCE)

3 SETS
12-9-6
Power Clean (135/95)
9-6-3
Bar Muscle-Up

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

WORKOUT (FITNESS)

3 SETS
12-9-6
Power Clean (95/65)
12-9-6
Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (42.5/30)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT

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

1.) 5×3
Clean Pulls*

*90-100% 1-RM Power Clean

(Score is Weight)

2.) AMRAP x 8 MINUTES
30 Double Unders
15 Russian KB Swings
20 V-Ups

(Score is Rounds + Reps)

Tuesday 09/02/25

CFP

WARM-UP

2:00 Cardio Choice (1:00 Easy / 1:00 Moderate)

2 SETS Static Hold Prep:
:20 Bulgarian Split Squat Hold
:20 Glute Bridge Hold
:40 Wall Sit — knees at 90°, weight in heels.

Then Into…

1-2 SETS Metcon Movement Prep:
:30 sec slow bike into :15 sec sprint
10 Alt. Lunges reps w/ Pause
10 Sit-Ups

SKILL 

3 SETS
:30/:30 Bulgarian Split Squat Hold
:40 DB Weighted Glute Bridge Hold
1:00 Wall Sit

-Rest 2:00 b/t Sets-

WORKOUT (ALL)

AMRAP x 16 MINUTES
20/15 Cal Assault Bike*
20 Walking Lunges
20 Sit-Ups

*Cal C2: 25/20
Cal Echo: 15/12

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

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-

(No Measure)