Crossfit Pistoleros

Forging Elite Athletes

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)

Tuesday 11/11/25

CFP

Gym Closed in Observance of Veterans Day

At home or if you get the gym open…

WARM-UP

2 ROUNDS
5 Bootstrappers
10 Calf Raises
5/5 Single Leg Box Step-Ups*

Into…

2 ROUNDS
5 Up-Dog to Down Dog
10 Cat/Cows
10 Alt. Box Step-Ups

WORKOUT (DIAMOND DOGS)

Chad

For Time:

• 1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)



WORKOUT (FOXHOUNDS)


IN TEAMS OF 2…


FOR TIME*

1000 Box Step-Ups (20)**


*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

**45/35 added in weight – ruck, plate, vest, or DB.


(Score is Time)


OPTIONAL COOL DOWN (ALL)


FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Bike


(No Measure)

					


		
	




			
				



	
	

		

			
Monday 11/10/25

						

				  CFP			

					


		

							
WARM-UP


2 ROUNDS 

30 Mountain Climbers 

10 Toe Touch Jumping Jacks 

8 Up-Downs 

6 Burpees


Into…


2 ROUNDS 

:45 Bike 

5/5 DB Push Press*

10 Tuck-Ups or V-Ups


*RND 2 complete 5/5 DB Push Jerks.


Strength


Bench Press for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps


Workout (Performance)


AMRAP x 15 MINUTES 

10 DB Shoulder to Overhead (50/35) 

10 Toes to Bar

10/8 Cal Assault Bike*




*C2: 12/10

Echo: 8/6


(Score is Rounds + Reps)


KG DB: (22.5/15)


Workout (Fitness)


AMRAP x 15 MINUTES 


10 DB Shoulder to Overhead (35/20) 

10 Toes to Something

8/6 Cal Assault Bike*


*C2: 10/8

Echo: 6/5


(Score is Rounds + Reps)


KG DB: (15/10)


OPTIONAL COOL DOWN (ALL)


2-3 SETS FOR QUALITY

1:00 Cool Down Walk

5/5 Moose Antlers

5 As / Ts / Ys*


*1 Rep = A + T + Y. Use LIGHT weight.


(No Measure)


EXTRA CREDIT (ALL)


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


1.) 3×3 

Snatch Pulls @ 85-90%


(Score is Weight)


2.) 5-6 SETS* 

1 Snatch 

+ 

1 Hang Snatch


*Option for Squat or Power. Build to a moderate-Heavy weight.


(Score is Weight)

					


		
	




			
				



	
	

		

			
Friday 11/07/25

						

				  CFP			

					


		

							






WARM UP


2 ROUNDS

1:00 Bike

12 Elbow Punches

8 BB Back Rack Good Mornings

6 Slow Clean Deadlifts


1 ROUND

1:00 Bike

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Clean Pulls


Scoring:
















STRENGTH (ALL) — 1×2 @ 80% (RPE 8) 1×2 @ 85-90% (RPE 9) 3×1 @ 90-95% (RPE 9+) Power Clean


Power Clean for load:

#1: 2 reps @ 80%

#2: 2 reps @ 85%

#3: 1 rep @ 95%

#4: 1 rep @ 95%

#5: 1 rep @ 95%


Scoring:
















WORKOUT (PERFORMANCE)


3 SETS

30/25 Cal Assault Bike*

10 Power Cleans (165/125)


-Rest 3:00 b/t Sets-


(Score is Slowest Time)


*C2: 40/30

Echo: 24/20


KG BB: (75/52.5)


Scoring:
















WORKOUT (FITNESS)


3 SETS

25/20 Cal Assault Bike*

10 Power Cleans (125/85)


-Rest 3:00 b/t Sets-


(Score is Slowest Time)


*C2: 30/25

Echo: 20/16


KG BB: (57/39)


Scoring:
















OPTIONAL COOL DOWN (ALL)


EMOM x 9 MINUTES

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist


*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.


(No Measure)


Scoring:
















EXTRA CREDIT (ALL)


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


1.) 3 SETS

1 Kip

+

1 Dynamic Kip

+

1 Hips to Rig


-Rest As Needed b/t Sets-


(No Measure)


2.) EMOM x 8 MINUTES

1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up


(No Measure)







					


		
	




			
				



	
	

		

			
Thursday 11/06/25

						

				  CFP			

					


		

							






WARM UP


2 ROUNDS

10 Alt Lunge

10/10 DB Strict Press

10 Air Squats → Jumping Air Squat

10 Piked Shoulder Taps

10 Tuck Ups


2 ROUNDS

10/10 OH Lunge

6 Half Box Jumps → Box Jump Overs

10 Piked Push Up

6 Kip Swings


Scoring:
















PARTNER WORKOUT (PERFORMANCE)


IN TEAMS OF 2…

AMRAP x 26 MINUTES

100 Box Jump Overs (24/20)

80 Single DB Overhead Alt. Lunges (50/35)

60 Toes to Bar

40 Handstand Push-Ups


*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.


(Score is Rounds + Reps)


KG DB: (22.5/15)


Scoring:
















SOLO WORKOUT OPTION (PERFORMANCE)


AMRAP x 26 MINUTES

50 Box Jumps Overs (24/20)

40 Single DB Overhead Alt. Lunges (50/35)*

30 Toes to Bar

20 Handstand Push-Ups


*On DB Lunges, Alt. Legs each rep and switch arms as needed.


(Score is Rounds + Reps)


KG DB: (22.5/15)


Scoring:
















WORKOUT (FITNESS)


IN TEAMS OF 2…

AMRAP x 26 MINUTES

100 Box Jump Overs (20)

80 Single DB Overhead Alt. Lunges (35/20)

60 Toes to Something

40 Hand Release Push-Ups


*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.


(Score is Rounds + Reps)


KG DB: (15/10)


Scoring:
















SOLO WORKOUT OPTION (FITNESS)


AMRAP x 26 MINUTES

50 Box Jumps Overs (20)

40 Single DB Overhead Alt. Lunges (35/20)

30 Toes to Something

20 Hand Release Push-Ups


*On DB Lunges, Alt. Legs each rep and switch arms as needed.


(Score is Rounds + Reps)


KG DB: (15/10)


Scoring:
















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-


(No Measure)







					


		
	




			
				



	
	

		

			
Wednesday 11/05/25

						

				  CFP			

					


		

							






WARM UP


AMRAP x 4 MIN

8 Good Mornings

8 PVC Pass Through

8 Air Squats

8 Glute Bridge Ups


Into…


AMRAP x 4 MIN

4 PVC Cuban Press OR 8 Hang Muscle Cleans

6 Push Up to Pike

20 Shoulder Taps

6 Burpees


Scoring:
















STRENGTH (PERFORMANCE) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Overhead Squat


Overhead Squat for load:

#1: 5 reps

#2: 3 reps

#3: 1 rep


Scoring:
















STRENGTH (FITNESS) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Front Squat


Front Squat for load:

#1: 5 reps

#2: 3 reps

#3: 1 rep







					


		
	




			
				



	
	

		

			
Tuesday 11/04/25

						

				  CFP			

					


		

							






WARM UP


1 ROUND

12-15 Banded Pull-Aparts

12-15 Banded Lat Push-Downs

12-15 Kneeling Banded Pull-Downs

10 Calf + Tib Raises

20 Bunny Hops


Into…


2 ROUNDS

60 Single Unders*

10 Tuck-Ups*

10 SLOW Scap Pull-Ups

10 SLOW Ring Rows


*Complete 30 Double Unders + 10 V-Ups RND 2.


Scoring:
















STRENGTH (ALL)


ON A 10:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Strict Pull-Up*


*Option to Practice 6×5 Strict (Banded) Pull-Ups


(Score is Weight)


Scoring:
















WORKOUT (PERFORMANCE)


EMOM x 16 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – Max V-Ups

MIN 3 – Max Pull-Ups

MIN 4 – Rest


(Score is Total V-Ups + Pull-Ups)


Scoring:
















WORKOUT (FITNESS)


EMOM x 16 MINUTES

MIN 1 – 100 Single Unders

MIN 2 – Max Tuck-Ups

MIN 3 – Max Jumping Pull-Ups

MIN 4 – Rest


(Score is Total Tuck-Ups + Jumping Pull-Ups)


Scoring:
















OPTIONAL COOL DOWN (ALL)


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)







					


		
	




			
				



	
	

		

			
Monday 11/03/25

						

				  CFP			

					


		

							






WARM UP


400m Run


Into…


2 ROUNDS

5/5 Leg Swings

10 Banded Tricep Extensions

10 Banded Lat Pushdowns

5 Up-Downs over Bar


Into…


2 ROUNDS

5 Strict Presses w/empty barbell

10 Push-Ups

5 Behind the Neck Strict Presses w/empty barbell

5 Burpees over Bar


Into…


400m Run


Scoring:
















STRENGTH (ALL) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Bench Press


Bench Press for load:

#1: 5 reps

#2: 3 reps

#3: 1 rep


Scoring:
















WORKOUT (PERFORMANCE)


FOR TIME

40 Push Press (95/65)

40 Burpees Over Bar

400m Run


(Score is Time)


KG BB: (42.5/30)


Scoring:
















WORKOUT (FITNESS)


FOR TIME

40 Push Press (65/45)

40 Burpees

400m Run


(Score is Time)


KG BB: (30/20)


Scoring:
















OPTIONAL COOL DOWN (ALL)


2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose


*1 Rep = A + T + Y


-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.) FOR QUALITY

250/200 Alt. Box Step-Ups (24/20)


Week 5 of 5 — “Chad” Extra Credit


(No Measure)