Crossfit Pistoleros

Forging Elite Athletes

Tuesday 06/03/25

CFP

WARM-UP

1 ROUND
6 Inch Worms w/ Push Up
6/6 Leg Swings Forward and Backward
6/6 Leg Swings Side to Side
10 Alt Cossack Squats
10 Air Squats
10 Up-Downs

Into…

2 ROUNDS
200M Run
10 WB Front Squats (RND 2: 10 Thrusters)
8 Ring Rows
8 Kip Swings
6 Burpees

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Gymnastics…

Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Bar Muscle-Up
ADV – Bar Muscle-Ups

(No Measure)

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)
20 Burpees
10 Bar Muscle-Ups

(Score is Time)

KG WB: (9/6)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME
400m Run
30 Wall Balls (14/10)
20 Burpees
10 Strict Pull-Ups

(Score is Time)

KG WB: (6/5)

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)

Thursday 5/29/2025

CFP
WARM-UP
1 ROUND
10/8 Cal Bike
10 Good Mornings
10/10 Fire Hydrant Lifts
10 Bird Dogs
5/5 A-Frame Hip Opener*
10 Glute Bridge Raises
*Kneeling with one leg out straight to the side, rock forward and backwards 5 times
2 ROUNDS
10/8 Cal Bike
10 RDL w/ BB
6/6 Moose Antlers
8 Cat/Cows
8 Light DB Hang Cleans**
**RND 1: Deadlift Stance with DB starting outside the legs
**RND 2: Sumo Stance with DB starting between the legs

WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
60/50 Cal Bike
30 Deadlifts (225/155)
15/12 Cal Bike
30 DB Hang Power Cleans (50/35)
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
50/40 Cal Bike
30 Deadlifts (155/105)
12/10 Cal Bike
30 DB Hang Power Cleans (35/20)
(Score is Time)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

Wednesday 5/28/2025

CFP
WARM-UP
1-2 ROUNDS
5/5 Moose Antlers
10 Banded Pull Aparts
5/5 Banded Crossbody Pull Aparts
10 Heels Elevated Glute Bridge-Ups
Into…
2 ROUNDS
5 Strict Presses → 5 Push Presses
10 Alt. Deadbugs → 10 Tuck-Ups or V-Ups
5 Kip Swings → 5 Strict Knee Raises
10 Vertical Jumps (landing in a quarter squat) → 10 Box Jumps
STRENGTH (ALL) — 8-6-4-2 Push Jerk*
Push Jerk for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 2 reps
AMRAP x 12 MINUTES
5 Shoulder to Overhead (135/95)
7 Toes to Bar
9 Box Jumps (24/20)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
5 Shoulder to Overhead (95/65)
7 Toes to Something
9 Box Jumps (20)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.
EXTRA CREDIT (ALL)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MUSCLE-UP SKILLS
4-5 SETS
2 Low Ring Transitions
+
2-3 Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
3-4 SETS
2-3 Banded Low Ring Transitions
+
2-3 Dynamic Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
2-3 SETS
1-2 Jumping Ring Muscle-Up*
*The higher the rings, the more difficult this will be. Start directly under the rings in a crouched position with arms locked out. Practice the Kip Swing from the crouched position and when you hit the arch position jump up and whip the body/ head through the rings to land on top. Ring Dip out and repeat. Start at an easy position and gradually work the rings higher each set.

Tuesday 5/27/2025

CFP
WARM-UP
GENERAL MOBILITY
:45/:45 Rig Pec Stretch
20 Calf Pumps in Down Dog
6 Slow Bootstrappers
:45/:45 Rig Lat Stretch
Into…
1:00 Cardio Choice #1
Into…
2 ROUNDS
10 BW Good Mornings→ BB Good Mornings
10 Tuck-Ups→ KB Heel Taps
10 KB Deadlift→ Russian KB Swings
50m Suitcase Carry
1:00 Cardio Choice #2
WORKOUT (ALL)
3 ROUNDS FOR QUALITY*
3:00 Cardio Choice
15 Slow Good Mornings (Barbell Optional)
30 Alt. KB Heel Taps
3:00 Cardio Choice
30 Russian KB Swings (Athlete Choice)
200m KB Suitcase Carry**
*Post-Murph Sweat Session — Goal is to move, sweat, and have fun.
**Switch hands as needed.
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
2:00 Foam Rolling
1:00/1:00 Wall Stretch
1:00 Olympic Wall Stretch
1:00/1:00 Calf Smash
1:00 Corpse Pose

Friday 05/23/2025

CFP

Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

(Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.)

Rx 20/14 weighted Vest Or service body armor

Rx+ 20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Half “Murph”

1/2 Mile Run

50 Pull-ups

100 Pushups

150 Air Squats

1/2 Mile Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

Thursday 5/22/2025

CFP
WARM-UP

1 ROUND
25’ Toe Walk
25’ Heel Walk
25’ Alt. High Kicks
400m Run
Into…
1 ROUND
25’ Alt. Hip Openers
25’ Alt. Quad Stretch
25’ Alt. Cossack Squats
200m Run
Into…
1 ROUND
10 Scap Pull-Ups
10 Calf + Tib Raises
10 Tuck-Ups or V-Ups
100m Run

WORKOUT (PERFORMANCE)
4 SETS
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)

WORKOUT (FITNESS)
4 SETS
400m Run
20 Toes to Something
200m Run
10 Toes to Something
-Rest 2:00 b/t Sets-
(Score is Slowest Set)

FINISHER (ALL)
3 SETS
10-12 DB Hammer Curls
15-20 Banded Tricep Pull-Downs
-Rest as Needed b/t Sets-

Wednesday 05/21/2025

CFP

WARM-UP

SQUAT MOBILITY
1 ROUND
10 Air Squats
10/10 Lunges
10/10 Cossack Squats
10/10 Curtsy Lunges

2 ROUNDS
10 Elbow Punches
5 Front Squats
10 Box Jumps → High Box Jumps
10 Up-Downs → Burpees
5 Push-Ups
:30 Hollow Hold

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat

Back Squat for load:
#1: 2 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME
10 Box Jumps (30/24)
10 Front Squats (95/65)
10 Burpees

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME
10 Box Jumps (24/20)
10 Front Squats (65/45)
10 Burpees

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

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

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MUSCLE-UP SKILLS
EMOM x 5 MINUTES
1 Ring Kip Swing
+
1 Kip + Hip Pop
+
1 Hips to Rings

EMOM x 12 MINUTES
1 Ring Muscle-Up*

*If unable to complete a Ring Muscle-Up make 1 Attempt.

-Rest As Needed-

(No Measure)