Crossfit Pistoleros

Forging Elite Athletes

Tuesday 11/25/25

CFP
WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Arms only stroke
MIN 2 – Arms + hinge stroke
MIN 3 – Quarter slide stroke
MIN 4 – Full stroke (24-28SPM)
MIN 5 – Full stroke (28-32SPM)
Into…
3 SETS
8 Sit-Ups
16 Shoulder Taps
6-8 Push-Ups to Pike
8 Alt. BW Lunges

WORKOUT (PERFORMANCE)

ON A 12:00 RUNNING CLOCK…
1250/1000m Row
AMRAP w/ Time Remaining…
20 Sit-Ups
15 Hand Release Push-Ups
10 Front Rack Alt. Lunges (95/65)
-Immediately Into-
ON A 10:00 RUNNING CLOCK…
1000/800m Row
AMRAP w/ Time Remaining…
16 Sit-Ups
12 Hand Release Push-Ups
8 Front Rack Alt. Lunges
-Immediately Into-
ON AN 8:00 RUNNING CLOCK…
750/600m Row
AMRAP w/ Time Remaining…
10 Sit-Ups
8 Hand Release Push-Ups
6 Front Rack Alt. Lunges
(Score it Total Rounds + Reps)

WORKOUT (FITNESS)

ON A 12:00 RUNNING CLOCK…
1000/800m Row
AMRAP w/ Time Remaining…
20 Sit-Ups
15 Push-Ups
10 Front Rack Alt. Lunges (65/45)
-Immediately Into-
ON A 10:00 RUNNING CLOCK…
800/600m Row
AMRAP w/ Time Remaining…
16 Sit-Ups
12 Push-Ups
8 Front Rack Alt. Lunges
-Immediately Into-
ON AN 8:00 RUNNING CLOCK…
600/500m Row
AMRAP w/ Time Remaining…
10 Sit-Ups
8 Push-Ups
6 Front Rack Alt. Lunges
(Score it Total Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-

Monday 11/24/2025

CFP
WARM-UP
2 ROUNDS
100m Run
10 Good Mornings
20 Lateral Hops
5 Push Up to Pike
Into…
2 ROUNDS
40 Single Unders
10 Hang Muscle Cleans
5/5 DB Deadlifts
5/5 DB Strict Press
STRENGTH (ALL)
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Hang Power Clean
+
1 Shoulder to Overhead
(Score is Weight)

WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
24 Double Unders
8 Alt. DB Hang Power Clean to Overhead (50/35)
(Score is Time)
KG DB: (22.5/15)
WORKOUT (FITNESS)
10 ROUNDS FOR TIME
40 Single Unders
8 Alt. DB Hang Power Clean to Overhead (35/20)
(Score is Time)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

EXTRA CREDIT (ALL)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 4-5 SETS
1 Reverse Bar Muscle-Up*
+
1-2 Hips to Rig

*Athlete will start at the top of the BMU, arms locked out. They will then lower down and push away and reinitiate the swing through the rig. Once at the arch position snap back to complete the Hips to Rig.
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES
2 Bar Muscle-Up or 2 Jumping Bar Muscle-Up

Friday 11/21/25

CFP

WARM-UP

TABATA (8 ROUNDS – :20 ON // :10 OFF)
MVMT 1 – Bike (increase pace with each round)
MVMT 2 – Scap Push-Ups (Round 1)*
*Switch movements / progress through different movements…
Alt. Pike Shoulder Taps – Round 2
Push-Up to Down Dog – Round 3
Push-Ups – Round 4

Into…

1-2 ROUNDS
1-2 Wall Walks
10 Alt. DB Deadlifts
10 Alt. Hang DB Snatches

Scoring:

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Bench Press

Bench Press for load:
#1: 1 rep

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
3 Wall Walks
9/7 Cal Assault Bike*
12 Alt. DB Snatches (50/35)

*C2: 12/10
Echo: 7/6

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
3 Half Wall Walks
7/5 Cal Assault Bike*
12 Alt. DB Snatches (35/20)

*C2: 10/8
Echo: 5/4

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :50 Foam Roll Lats
MIN 3 – :50 Child’s Pose

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) EMOM x 15 MINUTES
MIN 1 – Max Cal Assault Bike
MIN 2 – 3-5 Bar Muscle-Ups or Jumping Bar Muscle-Ups 1 Snatch* (Heavy)
MIN 3 – Rest

*Option for Squat or Power.

(Score is Total Cals + Heaviest Weight Lifted)

Thursday 11/20/25

CFP

WARM-UP

MOBILITY ROUND
10 Groiners + ½ Split
10 Cat Cows
20 Shoo the Chickens
10 Scorpions (5/5)

2 ROUNDS IN TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.

Scoring:

PARTNER WORKOUT (ALL)

IN TEAMS OF 3…
10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

(Score is Time)

Scoring:

SOLO WORKOUT OPTION…

5 SETS
5:00 Meter Row
1:30 DBL KB Front Rack Hold (Athlete Choice)
1:30 Plank Hold

-No Additional Rest b/t Sets-

(Score is Total Meters)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 11/19/25

CFP

WARM-UP

2 ROUNDS
10 PVC Pass Throughs
5/5 PVC Around the Worlds
10 PVC Snatch Grip Behind the Neck Strict Press
15 Air Squats → PVC OHS in RD2
12 Tuck-Ups

2 ROUNDS
10 Kip Swings
4 BB Hang Power Snatch
4 BB Power Snatch
4 BB Snatch Grip Behind the Neck Push Jerk

Scoring:

STRENGTH (PERFORMANCE) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Overhead Squat

Overhead Squat for load:
#1: 1 rep

Scoring:

STRENGTH (FITNESS) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Front Squat

Front Squat for load:
#1: 1 rep

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
3-6-9-and so on…
Overhead Squats (155/115)
Toes to Bar

(Score is Total Reps)

KG BB: (70/47.5)

Scoring:

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
3-6-9-and so on…
Front Squats (115/75)
Toes to Something

(Score is Total Reps)

KG BB: (52.5/35)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

Tuesday 11/18/25

CFP

WARM-UP

200m Run
25’ Toe Walks
25’ Heel Walks
25’ High Kicks
25’ Walking Samson Lunge
25’ High Knees
25’ Butt Kickers
200m Run

Into…

2 ROUNDS
10 Up-Downs*
10 Ring Rows
10 Scap Pull-Ups
10 Kip Swings

*RND 2 complete 5 Burpees.

Scoring:

WORKOUT (PERFORMANCE)

EVERY 8:00 x 4 SETS
800m Run
20 Burpees
6 Ring Muscle-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

Scoring:

WORKOUT (FITNESS)

EVERY 8:00 x 4 SETS
800m Run
15 Burpees
15 Strict Pull-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

Scoring:

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-

(No Measure)

Scoring:

Monday 11/17/25

CFP

WARM-UP

2 SETS
4 Yoga Push-Ups
8 Kang Squats
8 Jumping Air Squats
8 Alt. Box Step-Over

Into…

2 SETS
5 Clean Pulls
5 High Pulls
5 Muscle Cleans
5 Box Jump-Over

Scoring:

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean

Power Clean for load:
#1: 1 rep

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME
20-15-10
Hang Power Clean (135/95)
Box Jump Overs (24/20)

(Score is Time)

KG BB: (60/42.5)

Scoring:

WORKOUT (FITNESS)

FOR TIME
20-15-10
Hang Power Clean (95/65)
Box Jump Overs (20)

(Score is Time)

KG BB: (42.5/30)

Scoring:

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-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 5×2
Snatch Balance @ 80-85%

(Score is Weight)

2.) 4×3
Snatch Pulls @ 90-95%

(Score is Weight)

Scoring:

Friday 11/14/25

CFP

WARM-UP

400 M Run

Walking Figure 4 Stretch
Toy Soldiers
Spiderman (walking groiners)
High Skips

200 M Run

1-2 ROUNDS
10 PVC Pass Throughs
10 PVC OH Thoracic Twists
10 BTN Strict Press
10 Tempo PVC OH Squat

STRENGTH (PERFORMANCE) -5X5 @ 60% OVERHEAD SQUAT

Overhead Squat for load:

5 Sets for 5 Reps

STRENGTH (FITNESS) – 5X5 @ 60% FRONT SQUAT

Front Squat for load:

5 Sets for 5 Reps

NANCY 

5 ROUNDS FOR TIME:

400m Run

15 Overhead Squats (95/65)

NANCY (FITNESS)

5 ROUNDS FOR TIME:

400m Run

15 Front Squats (95/65)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Barbell Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 6 SETS FOR TIME
5 Power Snatches (135/95)
5 Bar Muscle-Ups

-Rest 1:00 b/t Sets-

(Score is Total Working Time)

Thursday 11/13/25

CFP

WARM-UP

AMRAP x 5 MINUTES
12 Toe Touch Jumping Jacks
10 Good Mornings
10 Kip Swings
8 Ring Rows

Then…

2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans

STRENGTH (ALL)

POWER CLEAN FOR LOAD:

1# 2 reps

2# 2 reps

3# 2 reps

4# 2 reps

5# 2 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
1 Deadlift (155/105)
2 Power Clean
3 Hang Power Clean
10 Chest to Bars

(Score is Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
1 Deadlift (115/75)
2 Power Clean
3 Hang Power Clean
10 Pull-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Cardio Choice

*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts

(No Measure)

Wednesday 11/12/25

CFP

WARM-UP

2 ROUNDS
10 Scap Push-Ups
10 Alt. Deadbugs
5/5 Side Plank Rotations
5 Push-Ups @ 31X1

Into…

1 ROUND (segway into teaching)
10 KB Sumo Deadlifts
:30 Legs only Row
10 KB Upright Rows
:30 Arms only Row
10 KB Sumo Deadlift High Pulls
:30 Row

WORKOUT (ALL)

5 SETS FOR QUALITY
3:00 Row for Distance*
30 Sit-Ups
15 Push-Ups or Knee Push-Ups

-Rest 1:00 b/t Sets-

*Each Set Must Row Further than Previous.

(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 2-3 SETS
12 SLOW Banded Lat Push-Downs
10 Jumping Lat Push-Downs
6 Hanging Lat Push-Downs

-Rest As Needed b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up

(No Measure)