Crossfit Pistoleros

Forging Elite Athletes

Friday 9/19/2025

CFP
WARM-UP
AMRAP x 4 MINUTES
4 Cat/Cows
8 Alt. Bird Dogs
4/4 Single Leg RDLs
Into…

AMRAP x 4 MINUTES
4 Scap Pull-Ups + 4 Kip Swings
8 Tuck-Ups or V-Ups
12 Glute Bridge-Ups

 STRENGTH (ALL) — EMOM x 10 MINUTES Deadlifts
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 5 reps
#4: 5 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
#9: 2 reps
#10: 2 reps
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES
2 Deadlift (315/205)
4 Toes to Bar*
*Toes to Bar increase by 4 each round.
(Score is Reps)

WORKOUT (FITNESS)
AMRAP x 10 MINUTES
2 Deadlift (205/145)
4 Lying Legs to Pole*
*Lying Legs to Pole increase by 4 reps each round.
(Score is Reps)
OPTIONAL COOL DOWN (ALL)
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3
Block Cleans
*Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) EVERY 3:00 x 3 SETS
30 Crossbody Mountain Climbers
15 DB Weighted Sit-Ups
30 Crossbody Mountain Climbers
15 Hollow Rocks
*Pick up where you left off.
-Rest 1:00 b/t Sets-

Thursday 9/18/2025

CFP
WARM-UP
1 ROUND
100m Run
5/5 Ankle Rotations
10/10 Leg Swings
5/5 Fire Hydrants
10 Calf + Tib Raises
Into…
1 ROUND
200m Run
20 Alt. High Knees
20 Alt. Butt Kickers
10 Alt. Box Step-Ups
5-7 Tall Jumps
Into…
1 ROUND
400m Run
10 Box Jumps
WORKOUT (ALL)
EVERY 12:00 x 3 SETS
Distance Run*
30 Box Jumps (24/20)
-Rest the the Remainder of the Time-
*Run Options…
BEG – 800m
INT – 1200m
ADV – 1 Mile
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

Wednesday 9/17/2025

CFP
WARM-UP
1 ROUND
10 Air Squats
10 Samson Lunges
5 Inch Worm + Push-up
10 Shoulder Taps
10 Alt Piked Toe Taps
Into…
3 ROUNDS
10 Goblet Lunge→ OH Lunge → FR Lunge
5 Burpees →Burpee to Target → Burpee over DB
:20 Floor Planche
:20 Wall Assisted Handstand Hold
SKILL (ALL)
2-3 SETS
1:00 Wall Sit
:30 Handstand Hold*
1:00 Ring Planche Hold
*Option for Wall or Free Standing.
-Rest As Needed b/t Sets-
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (50/35)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (35/20)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 3×3
Clean Pulls*
*110% 1-RM Power Clean
(Score is Weight)

2.) 3 SETS
20 Alt. KB Heel Taps
40 Russian Twists
60 Bicycle Crunches

-Rest As Needed b/t Sets-

Tuesday 9/16/2025

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON/:15 OFF)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
Into…
2 ROUNDS
8 Air Squats
8 Ring Rows or 6-8 Strict Pull-Ups
8 Jumping Air Squats
8 Kip Swings
Into…
1-2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats

STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean
+
1 Squat Clean Thruster
(Score is Weight)
FRAN+
FOR TIME
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
FRAN
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)

OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body

Monday 9/15/2025

CFP
WARM-UP
1 ROUND
1:00 Row
10/10 Calf Raises
10 Bird Dogs
:30/:30 Side Plank
Into…
1 ROUND
1:00 Row
20/20 Single Leg Line Hops
10 Deadbugs
5/5 Single Leg RDLs
Into…
1 ROUND
1:00 Row
50 Single Unders
10 Sit-Ups
10 KB Deadlifts
WORKOUT (PERFORMANCE)
AMRAP x 25 MINUTES
1500/1250m Row
100 Double Unders
50 Sit-Ups
25 Russian KB Swings (70/53)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 25 MINUTES
1250/1000m Row
150 Single Unders
50 Sit-Ups
25 Russian KB Swings (53/35)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) ON A 10:00 RUNNING CLOCK…
Build to a Moderate Heavy 1-Rep Power Clean
-Rest As Needed Into-
EVERY :30 x 30 SETS
1 Power Clean (@ established weight)
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF
Toes to Bar
(Total Reps)

Friday 09/12/25

CFP

WARM-UP

General (3–4 min) – Just Move & Flow!
2:00 Cardio Choice
1:00 PVC Pass-Throughs
1:00 Empty Bar Bench Press (smooth tempo)

Specific (5–6 min) – Start to Prime Bench & Lunges!
3 ROUNDS…
5 Empty Bar Bench Press (add load each round)
6 Alt. Bodyweight Lunges
6 Incline Push-Ups (on bench)

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Heavy Bench Press

Bench Press for load:
#1: 3 reps

Scoring: Load

Athletes Notes

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press

(Score is Weight)

Coaches Notes

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES
30 Alt. DB Goblet Lunges (50/35)
15 Hand Release Push-Ups
30 Walking Lunges
15 Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring: Rounds + Reps

WORKOUT (FITNESS)

AMRAP x 10 MINUTES
20 Alt. DB Goblet Lunges (35/20)
15 Push-Ups
20 Walking Lunges
15 Knee Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring: Rounds + Reps

OPTIONAL COOL DOWN (ALL)

EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5×3
Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.

(Score is Weight)

2.) AMRAP x 10 MINUTES
10 Single Arm KB Swing (R)
15 V-Ups
10 Single Arm KB Swing (L)
15 Up-Downs
30 Plank Alt. Hip Taps

(No Measure)

Thursday 09/11/25

CFP

WARM-UP

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

“STAND TALL”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (70/47.5)

Scoring:

“STAND TALL (FITNESS)”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (52.5/35)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 09/10/25

CFP

WARM-UP

GENERAL MOBILITY
1:00 Banded Lat Stretch R/L
10 Adductor Rocks R/L
8 Up/Down Dogs
8 Samson Lunges

Into..

2 ROUNDS
8 Up Downs
8 Ring Rows
8 Sit-Ups
:20/:20 Side Plank
:20 Plate Gun Hold
:20 Plate OH Hold

SKILL (ALL)

EMOM x 12 MINUTES
MIN 1 – :40 Copenhagen Plank (R)
MIN 2 – :40 Copenhagen Plank (L)
MIN 3 – :40 Plate Gun Hold (Athlete Choice)
MIN 4 – :40 Plate Overhead Hold

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
1 Rope Climb
20 Up-Downs
1 Rope Climb
30 Sit-Ups*

*Option for 20 GHD Sit-Ups.

(Score is Rounds + Reps)

Scoring: Rounds + Reps

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
3 Knees to Elbow
20 Up-Downs
3 Knees to Elbow
30 Sit-Ups

(Score is Rounds + Reps)

Scoring: Rounds + Reps

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose

(No Measure)

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 4×3
Clean Pulls*

*100-110% 1-RM Power Clean

(Score is Weight)

2.) 3 SETS
15/15 KB Side Bends
30 Front Rack KB Marches
30 KB Slides

-Rest As Needed b/t Sets-

(No Measure)

Tuesday 09/09/25

CFP

WARM-UP

2 ROUNDS
5/5 Moose Antlers
10 PVC Pass Throughs
10 Behind the Neck PVC Presses

Into…

AMRAP x 6 MINUTES
6 Push-Ups to Down Dog
6 PVC Scarecrow Snatches (high pull + punch overhead)
6 PVC Overhead Jumping Squats

STRENGTH (PERFORMANCE) — 5-5-5-5-5 Overhead Squat

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

5-5-5-5-5*
Overhead Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

Coaches Notes

5-5-5-5-5*
Overhead Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

STRENGTH (FITNESS) — 5-5-5-5-5 Front Squat

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

5-5-5-5-5*
Front Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

Coaches Notes

5-5-5-5-5*
Front Squat

*Start Light-Mod and build to Moderate.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
7 Handstand Push-Ups
7 Hang Power Snatches (95/65)
7 Overhead Squats

(Score is Time)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
7 DB Push Press (35/20)
7 Hang Power Snatches (65/45)
7 Front Squats

(Score is Time)

OPTIONAL COOL DOWN (ALL)

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

(No Measure)

Monday 09/08/25

CFP

WARM-UP

1 ROUND
200m Run
25’ High Kicks
25’ Walking Samson Stretches
40 Single Unders
20 Single-Single-Double Unders
200m Run

Into…

1-2 ROUNDS (Time Permitting)
8/8 Single KB DL
:30/:30 Front Rack Hold
:30 Plank
5 Slow Narrow Push Ups
:20 Deadhang
:20 Top of Ring Hold
:20 Bottom on Ring Hold

SKILL (ALL)

3 SETS
:20 Top of the Ring Hold*
:20 Bottom of the Ring Hold*
:40 Dead Hang
1:00 DBL KB Front Rack Hold

*If unable to complete on rings complete Top/Bottom of the Box Hold.

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
100 Double Unders
400m Run
200m KB Farmer Carry (70/53)
15 Ring Dips

(Score is Time)

KG KB: (32/24)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME
150 Single Unders
400m Run
200m KB Farmer Carry (53/35)
15 Dips*

*Option for Rings, Box, or Bench.

(Score is Time)

KG KB: (24/16)

Scoring:

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

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

*Build to a Moderate-Heavy Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Tuck-Ups*

*Hold Plank during :10 OFF.

(No Measure)

Scoring: