Crossfit Pistoleros

Forging Elite Athletes

Monday 06/16/25

CFP

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Arms Only Rowing
MIN 2 – :45 Arms + Body Rowing
MIN 3 – :45 Half Slide Rowing
MIN 4 – :40 Full Slide Rowing (SPM 22-25)
MIN 5 – :40 Full Slide Rowing (SPM 24-28)

Into…

2 QUICK ROUNDS
5 Cat Cows
5 Good Mornings (BB Optional)
5 Hang High Pulls
5 Hang Muscle Snatches

WORKOUT (PERFORMANCE)

FOR TIME
5000/4500m Row*

*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (75/55).

Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…

(Score is Time)

KG BB: (35/25)

WORKOUT (FITNESS)

FOR TIME
4500/4000m Row*

*Every 3:00 Complete Reps of Hang Power Snatches* (65/45).

Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

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 (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

4 SETS
400m Run
10 Wall Balls (30/24)
10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)
10 Burpees
10 Wall Balls

-Rest 2:00 b/t Sets-

(Score is Total Time)

Friday 6/13/2025

CFP
WARM-UP
1 ROUND
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Boot Strappers
10 Groiners
Into…
1 ROUND
5 Push Up to Pike
10 Armhaulers
10 Air Squats
10 90-90 Hip Rotations
Into…
1 ROUND
5 Tempo Strict Press (31X1)
20 Pike Shoulder Taps
10 Narrow Squats
10 Cossack Squats
STRENGTH (ALL) — 5×2 Strict Press*
Shoulder Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
10 Alt. Pistols
10 Push Press (95/65)
(Score is Time)
WORKOUT (FITNESS)
10 ROUNDS FOR TIME
10 Heel Elevated Narrow Stance Air Squats
10 Push Press (65/45)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
AMRAP x 30 MINUTES
15 Wall Balls (20/15)
15 Cal Row
15 Push-Ups
30m Sled Push (Athlete Choice, Heavy)
-1:00 Rest after each Round-
(Score is Total Rounds + Reps

Thursday 6/12/2025

CFP
WARM-UP
2 ROUNDS
1:00 Row
10 Banded Pull Aparts
10 Banded OH Pull Aparts
10 Banded Bent Over Rows
10 Banded Face Pulls
10 Dead Bugs
Into…
2-3 ROUNDS
1:00 Row
10 Ring Rows
:10 Top of Rings Hold
:10 Bottom of Rings Hold (feet assist if needed)
10 Sit Ups
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Strict Gymnastics…
Strict Options…
BEG – (Banded) Pull-Ups
INT – Weighted Pull-Ups
ADV – Muscle-Ups
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
5 Strict Muscle-Ups
20 Sit-Ups
250/200m Row
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
2 Strict Pull-Ups
20 Sit-Ups
200/150m Row
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-

Wednesday 6/11/2025

CFP
WARM-UP
GENERAL MOBILITY
10 Groiners
6 Bootstrappers
5 Up/Down Dog
10 Cat/Cow
Into…
SPECIFIC WARM-UP
3 ROUNDS
15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots
10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings
8 Standing Vertical Jumps → 10 20” Box Jumps → 10 24” Box Jumps

MORRISON
50-40-30-20 and 10 rep rounds for time of:
• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings 53lbs

MORRISON (FITNESS)
FOR TIME
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)
(Score is Time)
NOTE — Option for heavier bell and eye-level swing.
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
6 ROUNDS FOR TIME
IN TEAMS OF 2
400m Run
40m Walking Lunges
30 Cal Ski
20 Burpee Broad Jumps
*Partners will complete the 400m Run together. All other movements will be split as needed.
(Score is Time)

Tuesday 6/10/2025

CFP
WARM-UP
AMRAP x 5 MINUTES
4 Good Morning
4 Alt. DB Slides
4/4 Split Squats
4 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
4/4 Single Arm DB Bent Over Row
4 DB Goblet Alt. Lunges
4 Kip Swings
4 Strict Hanging Knee Raises
STRENGTH (ALL)
3 SETS
8/8 Single Arm DB Bent Over Row
12-15 DB Pull-Over
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT (PERFORMANCE)
4 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Toes to Bar
DB Goblet Alt. Lunges (50/35)**
-Rest 1:30 b/t Sets-
*Start from the top of each AMRAP.
**Option for 70/50 DB.
(Score is Lowest Rounds + Reps)

WORKOUT (FITNESS)

4 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…
Toes to Bar
DB Goblet Alt. Lunges (35/20)**
-Rest 1:30 b/t Sets-
*Start from the top of each AMRAP.
**Option for 50/35 DB.
(Score is Lowest Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-

Monday 6/9/2025

CFP
WARM-UP
2-3 ROUNDS
1:00 Bike (increase pace each round)
10 Banded Pull Aparts
5/5 Banded Low to High Crossbody Pull Aparts
5 Banded Snatches*
*Step onto the band to secure it down. With a wide grip on the band, perform a high pull and then press it overhead. Do not use the legs/hips for this drill. We are simply focusing on a high pull with a press out overhead.

STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK…
1 Snatch*
+
2 Hang Snatch*
*Build to a Moderate-Heavy Weight. Option for Squat or Power.
(Score is Weight)

WORKOUT (PERFORMANCE)
FOR TIME
30/25 Cal Bike
12 Power Snatches (135/95)
30/25 Cal Bike
8 Power Snatches (155/105)
30/25 Cal Bike
4 Power Snatches (185/135)
(Score is Time)

WORKOUT (FITNESS)
FOR TIME
25/20 Cal Bike
12 Power Snatches (95/65)
25/20 Cal Bike
8 Power Snatches (115/75)
25/20 Cal Bike
4 Power Snatches (135/95)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose

EXTRA CREDIT (ALL)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
FOR TIME
200m Run
20 Wall Balls (20/14)
400m Run
20 Burpees
600m Run
20 Cal Ski or Row
800m Run
20 Cal Ski or Row
600m Run
20 Burpees
400m Run
20 Wall Balls
200m Run
(Score is Time)

Friday 06/06/25

CFP

WARM-UP

½ Tabata Bike (:20 on/:10 off, 4 rds)

2 ROUND
10 Air Squats
6 Clean Deadlifts
6 Upright Row
10 Elbow Punches

½ Tabata Bike

1 ROUND
6 Clean Pulls
6 Hang Muscle Cleans
6 Front Squats

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

1 Clean*
+
2 Front Squats
+
1 Hang Clean*

*Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME
30/25 Cal Bike
30 Hang Squat Cleans (95/65)
30/25 Cal Bike

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
25/20 Cal Bike
30 Hang Squat Cleans (65/45)
25/20 Cal Bike

(Score is Time)

KG BB: (30/20)

OPTIONAL COOLDOWN 

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

4 ROUNDS FOR TIME
400m Run
20 Wall Balls (Athlete Choice)
10 Burpee Broad Jumps
10/8 Cal Ski or Row

(Score is Time)

Thursday 06/05/25

CFP

WARM-UP

AMRAP x 5 MINUTES*
4 Yoga Push-Ups
4 Push-Ups
4 Strict Hanging Knee Raise
4 Kip Swings

Into…

1-2 ROUNDS EACH (TIME PERMITTING)*
5 Ring Rows or Strict Pull-Ups
5 Toes to Bar or Toes to Something
5 Pike Push-Ups
:15 Handstand Hold or Pike Hold

*One partner completes a round while the other partner rows. Once a round is completed, switch.

PARTNER WORKOUT (PERFORMANCE)

IN TEAMS OF 2…
AMRAP x 30 MINUTES
1000/800m Row
40 Toes to Bar
30 Handstand Push-Ups
800/600m Row
30 Toes to Bar
20 Handstand Push-Ups
600/400m Row
20 Toes to Bar
10 Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT (PERFORMANCE)

AMRAP x 30 MINUTES
500/400m Row
20 Toes to Bar
15 Handstand Push-Ups
400/300m Row
15 Toes to Bar
10 Handstand Push-Ups
300/250m Row
10 Toes to Bar
5 Handstand Push-Ups

(Score is Rounds + Reps)

PARTNER WORKOUT (FITNESS)

IN TEAMS OF 2…
AMRAP x 30 MINUTES
800/600m Row
40 Toes to Something
30 Hand Release Push-Ups
600/400m Row
30 Toes to Something
20 Hand Release Push-Ups
400/200m Row
20 Toes to Something
10 Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT (FITNESS)

AMRAP x 30 MINUTES
400/300m Row
20 Toes to Something
15 Hand Release Push-Ups
300/250m Row
15 Toes to Something
10 Hand Release Push-Ups
200/150m Row
10 Toes to Something
5 Hand Release Push-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow

(No Measure)

Wednesday 06/04/25

CFP

WARM-UP

1 ROUND
10 Alt Forward Stepping Lunge
10 Alt Cossack Squats
10 Air Squat
10 Alt Curtsty Lunge
10 Jumping Air Squat
10 Alt Step-Up

2 ROUNDS
5/5 Goblet Lunge
10 Alt Goblet Step Overs → Farmers Step Over
10 Box Jumps → Box Jump Overs

WORKOUT (PERFORMANCE)

EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (24/20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (50/35)

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM x 10 MINUTES
MIN 1 – :45 Max Box Jump Overs (20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (35/20)

(Score is Total Reps)

KG DB: (15/10)

POST WORKOUT STRENGTH (ALL)

4 SETS*
8/8 Front Foot Elevated Back Rack Reverse Lunges

*All sets at a Moderate weight + :01 Pause at the Top of Each Rep.

(Score is Weight)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

3 ROUNDS FOR TIME
800m Run
10 Sandbag or Front Rack Lunges (Athlete Choice)
15 Cal Row
15 Wall Balls
10 Burpee Broad Jumps

(Score is Time)