Crossfit Pistoleros

Forging Elite Athletes

Monday 09/01/25

CFP

WARM-UP

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Air Squats
6 Inch Worm to Push-Up
10 KB Deadlifts

Into…

1 ROUND
200m Run
10 Russian KB Swings
10 Box Step-Ups
10 Up-Downs
10 WB Thrusters

Into…

1 ROUND
200m Run
10 American KB Swings
10 Box Jumps
10 Burpees
10 Wall Ball Shots

WHITTEN

Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball

WHITTEN (FITNESS)

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

OPTIONAL COOL DOWN 

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

EXTRA CREDIT

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
+
1 High Hang Power Clean

*Build to a Moderate Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Hollow Body Rocks

(No Measure)

Friday 08/29/25

CFP

WARM-UP

2 ROUNDS
300/250m Row (increase speed 2nd Round)
10 Air Squats
10 Cossack Squats
10 Bootstraps
4/4 90-90 Rotations with Reach
:30 Hollow Hold

Into…

1-2 ROUNDS
300/250m Row (workout pace)
5/5 SA FR Squat
10 DB FR Squat
10 Hollow Rocks
10 Glute Bridge

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Back Squat

Back Squat for load:

1:3 reps (Build to a heavy 3, not a 1 rep max. Controlled full range of motion 3 rep Squat)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
300/250m Row
15 DB Front Squats (50/35)

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
250/200m Row
15 DB Front Squats (35/20)

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE -- August's extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development. 
1.) ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Split Jerk*
​*Heavier than last week.  
(Score is Weight) 
2.) 3 SETS 
Max Reps Chest to Bar Pull-Ups* 
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows. 
-Rest 3:00 b/t Sets- 
(Score is Total Reps)

Thursday 08/28/25

CFP

WARM-UP

2 ROUNDS
1:00 Cardio of Choice
10 Deadbugs → 10 Sit-Ups
20 Shoulder Taps → 10 DB Slides

Into…

2 ROUNDS
1:00 Cardio of Choice
8 Box Step-Overs
10 Good Mornings → 10 KB/DB Deadlifts

WORKOUT (ALL)

AMRAP x 24 MINUTES*
30/25 Cal Cardio Choice
2/2 DB/KB Turkish Get-Ups
30 Alt. DB/KB Slides
20 Alt. Box Step-Overs**
30 Plate Ground to Overhead
200m DB/ KB Farmers Carry

*All movements are athlete choice.
**Option to Hold DB/KB in Goblet position.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

(No Measure)

Wednesday 08/27/25

CFP

WARM-UP

2 ROUNDS
10 Banded Supinated Pull-Aparts
10 Banded Pronated Pull-Aparts
10 Banded Bent-Over Rows
10 Slow Arm Haulers

Into…

AMRAP x 5 MINUTES
50 Single Unders*
10 Up-Downs**
10 Elbow Punches
10 Strict Press

*Switch to Double-Unders at 2:30
**Switch to Burpees Over Bar/Burpees at 2:30

STRENGTH (ALL) – ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Strict Press

Shoulder Press for load:

#1:3 reps (Build to a heavy set of 3, do not max out and single rep)

WORKOUT (PERFORMANCE)

EVERY 2:30 x 5 SETS
50 Double Unders
10 Burpees Over Bar
5 Push Press (90% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

WORKOUT (FITNESS)

EVERY 2:30 x 5 SETS
100 Single Unders
10 Burpees
5 Push Press (80% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 2-3 ROUNDS FOR QUALITY
2:00 EZ Bike
10 PVC Pass Throughs
10 PVC Split Stance Strict Press
15 SLOW Banded Lat Push Downs
10/10 Single Arm Dante Rows

(No Measure)

Tuesday 08/26/25

CFP

WARM-UP

AMRAP x 5 MINUTES
10 Banded Lat Pull-Downs
10 KB Deadlifts
10 KB Upright Rows
10 V-Ups

Into…

2 ROUNDS
5 Kip Swings
10 Ring Rows
5 Empty BB Goodmornings
10 RKBS

STRENGTH (ALL)

Deadlift for load:

#1:3 Reps each attempt into a heavy set.

WORKOUT (PERFORMANCE)

FOR TIME
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

FOR TIME
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (16/12)

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)

Monday 8/25/25

CFP
WARM-UP
1 ROUND
5 Inchworm w/ Push Up
5/5 Moose Antlers
10 Slow Air Squats
5 Boot Strappers
10 Scap Push Ups
:20 Pike Hold

Into…

1-2 ROUNDS
200m Run
10 Air Squats (Round 2: Goblet Squat)
10 Push Ups (Round 2: Hand Release Push Up)
:20 Wall Handstand Hold

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Inversion Skills…*

Inversion Options…
Wall/ Freestanding HS Hold
HS Pirouetting
HS to Somersault
HS/ Bear Crawl Obstacle Course

*If uncomfortable/ unable to get inverted complete the below option…
EVERY 2:30 x 4 SETS
:30 DBL OH DB Hold/Carry
12-15 DB Bent Over Reverse Flyes
:30 Tuck/Hollow Hold

-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (50/35)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 16 MINUTES
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (35/20)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
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-
EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3×5
Split Jerk*

*Keep Weight Light. This is Prep for Friday.

(Score is Weight)

2.) 4-5 SETS
1 Kip Swing
+
1 Chest to Bar
+
1 Kip Swing
+
1 Chest to Bar

-Rest As Needed b/t Sets-

Friday 8/22/2025

CFP

WARM-UP

2-3 ROUNDS

:30 Plank Hold

:30 Plank Alt. Shoulder Taps

-Rest :15-

:30 Bottom of Squat Hold

:30 Air Squats

-Rest :15-

:30 Glute Bridge Hold

:30 Hollow Rocks

STRENGTH (ALL) — 10-8-6 Back Squat
Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
WORKOUT (PERFORMANCE)
FOR TIME
12-9-6-15-12-9
Front Squats (135/95)
Ring Dips
(Score is Time)

WORKOUT (FITNESS)
FOR TIME
12-9-6-15-12-9
Front Squats (95/65)
Diamond Push-Ups
(Score is Time)

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.

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*

*Heavier than last week.

(Score is Weight)

Thursday 8/21/2025

CFP
WARM-UP
2 ROUNDS
10 Calf + Tib Raises
30 Single Unders
10 BW Lunges
10 Sit-Ups
Into…
2 ROUNDS
10/8 Cal Bike
10 BB Alt. Lunges
20 Double Unders or 40 Single Unders
8 Kip Swings

PARTNER WORKOUT (PERFORMANCE)
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…*
100-80-60-40-20
Double Unders
50-40-30-20-10
Synchro Sit-Ups
AMRAP w/ Time Remaining…
50/40 Cal Assault Bike*
50 Back Rack Lunges (115/75)
50 Toes to Bar
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
*C2 Bike: 65/50
Echo Bike: 40/30
KG BB: (52.5/35)

SOLO WORKOUT OPTION (PERFORMANCE)
ON A 30:00 RUNNING CLOCK…
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining…
25/20 Cal Assault Bike*
30 Back Rack Lunges (115/75)
25 Toes to Bar
(Score is Rounds + Reps)

*C2 Bike: 30/25
Echo Bike: 20/15
KG BB: (52.5/35)

PARTNER WORKOUT (FITNESS)
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…*
200-160-120-80-40
Single Unders
50-40-30-20-10
Synchro Sit-Ups
AMRAP w/ Time Remaining…
40/35 Cal Assault Bike*
40 Back Rack Lunges (75/55)
40 Toes to Something
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)

*C2 Bike: 50/40
Echo Bike: 30/25
KG BB: (35/25)

SOLO WORKOUT OPTION (FITNESS)
ON A 30:00 RUNNING CLOCK…
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining…
20/15 Cal Assault Bike*
20 Back Rack Lunges (75/55)
20 Toes to Something
(Score is Rounds + Reps)

*Cal C2: 25/20
Cal Echo: 15/12
KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Bike

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

Wednesday 8/20/2025

CFP
WARM-UP

ROWING SPECIFIC WARM-UP
EMOM X 5
I – :40 Just Arms
II – :40 Arms and Body
III – :40 Half Slide
IV – Full Row SPM 24-28
V – Full Row SPM 30 +

1-2 ROUNDS
10 Air Squats
8/8 Lunges
6 Up/Down with shoulder taps
4 Push Ups
20 Mountain Climbers

1 ROUND
5 Burpees
20 Alt Piked Toe Taps
:30 Handstand or Pike Hold

SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Inversion Skills…*
Inversion Options…
Wall/ Freestanding HS Hold
HS Pirouetting
HS Walking

*If uncomfortable/ unable to get inverted complete the below option…
EVERY 2:30 x 4 SETS
8-10/8-10 Single Arm Supported DB Bent Over Rows
:30/:30 Single Arm Plank Hold
-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)
4 SETS FOR TIME
500/400m Row
20 Burpees Over Rower
-Rest 2:00 b/t Sets-
(Score is Total Working Time)
WORKOUT (FITNESS)
4 SETS FOR TIME
400/350m Row
15 Burpees
-Rest 2:00 b/t Sets-
(Score is Total Working Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS
4/4 Overhead Split Squats*

*Build from last week and go slightly heavier. This will be the last week of these so take your time and work proper positions.

(Score is Weight)

2.) 4-5 SETS
1 Pull-Up
+
1 Chest to Bar
+
1 Pull-Up
+
1 Chest to Bar
+
1 Bar Muscle-Up (Optional)

-Rest As Needed b/t Sets-

Tuesday 8/19/2025

CFP
WARM-UP
GENERAL MOBILITY
10 Cat/Cows
10 Hip 90/90 Rotations
10 Glute Bridge
6 Barbell Jefferson Curls
Into…
2 ROUNDS
8 BB Good Morning → 8 BB RDL
8 Hang Muscle Clean → 8 Hang Power Cleans
8 Strict Press → 8 Push Press
8 Alt. Elbow Punches
STRENGTH (ALL) — 10-8-6 Deadlift
Deadlift for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
 DT
5 ROUNDS FOR TIME
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

 “DT (FITNESS)”
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)
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-