Crossfit Pistoleros

Forging Elite Athletes

Friday 01/23/26

CFP

Warm Up

Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Cossack Squats
3 Tempo Back Squats (empty bar, build up to 50%)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows

Workout Prep:
3 sets
4 Thrusters (build in weight)
4 Pull Ups
Rest :45
*Get the heart rate up before going into this workout

Scoring:

Back Squat 5×4

Every 2:30 × 5
4 Back Squats @ 70%

Scoring:

Fran

**FREEDOM (RX)**
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5/30)

Scoring:

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)

Thursday 01/22/26

CFP

Warm Up

Movement Prep/Activation:
Banded 7s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)

Workout Prep:
2 sets
5/4 Cal Bike
10 Double Unders
Rest :45

Scoring:

Shoulder Press 4×4

Every 2:00 × 4
4 Shoulder Press @ 65%

Scoring:

Pukie

**FREEDOM (RX)**
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)

Scoring:

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Calf Foam Roll (each leg)
1:00 Low Back Foam Roll

Wednesday 1/21/2026

CFP

Warm Up

Movement Prep/Activation:
8:00 AMRAP
5 Roll and Reach
10 Glute Bridges
4 Deadlifts (empty bar- build in weight, stay under 50%)
5 PVC Hang Muscle Snatches
4 Inchworms
5 Hanging Knee Raises

 

Workout Prep:
2 sets
4 Toes to Bar
1 Wall Walk
4 Hang Power Snatch
Rest :45

Deadlift 4×4

Every 2:30 × 4
4 Deadlifts @ 70%

Core to Extremity – FREEDOM (RX)
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:

3 sets

2 Rounds

8 Toes to Bar

2 Wall Walks

8 Hang Power Snatches (75/55)

-rest 2:00 between sets-

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Forearm Smash w/Lacrosse Ball (each arm)
1:00 Down Dog to Up Dog

 

Tuesday 1/20/2026

CFP

Warm Up
Movement Prep/Activation:
8:00 AMRAP
200m Easy Row
5 Inchworms
5 Up Downs over Bar
10 Bird Dogs
10 Cat Cows
Workout Prep:
1 Set
4 Burpee Over Rower
5/4 Cal Row

Fitness in 100 Words – FREEDOM (RX)
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)

INDEPENDENCE:
As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
80/64 Calorie Row
-rest 1:00 between sets-

(Scored by Total Time)

Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups
Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
1:00 Pigeon Stretch (each leg)

Monday 1/19/2026

CFP

Warm Up

Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight

 

Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45

Power Snatch + Overhead Squat 10×4

CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7

Constantly Varied – FREEDOM (RX)
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)

INDEPENDENCE:

25x50ft Shuttle Runs

50 Wall Balls (14/10)

50 Alternating V-Ups

50 Wall Balls (14/10)

25x50ft Shuttle Runs

(Scored by Time)

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll

Friday 1/16/26

CFP
Warm Up
Movement Prep/Activation:
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 empty bar Shoulder Press
5 empty bar Deadlifts
10-second Handstand Hold

Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 HSPU or Pike Push Ups
25ft Handstand Walk or 2 Wall Walks

Shoulder Press 4×5
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
 
Open 18.4/20.3 – FREEDOM (RX)
21-15-9
Deadlifts (225/155)
21-15-9
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
 
INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
 
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Low Back Foam Roll
2 Sets
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between sets.

Thursday 1/15/26

CFP
Warm Up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Deadbugs
3 Tempo Back Squats (empty bar, build up to 50%)
20-second Moderate Row

Workout Prep:
2 sets
5/4 Cal Row
5 Air Squats
Rest :45
*Practice transitions

Back Squat 5×4
Every 2:30 × 5 sets
4 Back Squats @ 65%
The Brady Bunch – FREEDOM (RX)
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row”
(Scored by Time)

INDEPENDENCE:
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row

(Scored by Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each side)
2 Sets
1:00 Chest Stretch
*Rest as needed between sets.

Wednesday 1/14/26

CFP
Warm Up
Movement Prep/Activation:
2 Rounds
30-second Machine
10 Russian Kettlebell Swings (light)
10 Sit Ups
6 Box Step Ups
3 empty bar Muscle Cleans + 3 Shoulder Press
3 empty bar Hang Power Cleans and Push Press
-into-
3:00
Build up to weight in sets of 3 (singles). Focus on good positioning and proper resets after each lift.

Workout Prep:
1 Set
5 Kettlebell Swings
5 GHDs or Stick Sit-ups
5 Box Jumps

Power Clean & Jerk 8×3
Every 1:00 (8:00)
3 Power Clean and Jerks (singles) @ RPE 6
Family Matters – FREEDOM (RX)
12:00 AMRAP
15 Kettlebell Swings (53/35)
15 GHDs (Or Stick Sit Ups)
15 Box Jumps (24/20)
(Scored by Rounds + Reps)

INDEPENDENCE:
12:00 AMRAP
15 Kettlebell Swings (35/26)
10 GHDs (Or Stick Sit Ups)
15 Box Jumps (20/16)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Hamstring Foam Roll
2 Sets
1:00 Frog Stretch
*Rest as needed between sets.

Tuesday 1/13/26

CFP

Warm Up

Movement Prep/Activation:

Banded 7s

-into-

Every 1:00 (5:00)

10-second Air Bike

10 Single Unders

5 light Single Arm Dumbbell Push Press (each)

Workout Prep:
1 Set

5/4 Cal Bike

10 Double Unders

5 Dumbbell Push Press

Home Improvement – FREEDOM (RX)

4 sets:

25/20 Calorie Air Bike

75 Double Unders

15 Dumbbell Push Press (50s/35s)

-rest 2:00 between sets-

(Scored by Time)

INDEPENDENCE:
4 sets:

20/15 Calorie Air Bike

60 Double Unders

15 Dumbbell Push Press (35s/25s)

-rest 2:00 between sets-

Gymnastics: Handstand Push Ups

Level 1:

9 min EMOM:

Min 1: 12 Double DB Seated Strict Press with legs extended

Min 2: 20-30 sec Double DB Overhead Hold with legs extended

Min 3: Rest

Level 2:

9 min EMOM:

Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)

Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)

Min 3: Rest

Level 3:

9 min EMOM:

Min 1: AMRAP Strict HSPUs to floor in 30 sec

Min 2: AMRAP unbroken Strict HSPUs to 2″ riser in 30 sec

Min 3: Rest

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1-3 minutes of Hamstring Foam Roll

2 Sets

1:00 Pigeon Stretch (each leg)

*:30 rest between each leg.

Monday 1/12/26

CFP
Warm Up
Movement Prep/Activation:
10:00 AMRAP
30-second Machine
10 Beat Swings
5 Hanging Knee Raises
5 empty bar Deadlifts (build in weight, stay under 50%)
4 PVC Front Squats
3 PVC Overhead Squats
4 Up Downs

Workout Prep:
3 Sets:
Set 1:
3 Toes to Bar
3 Back Squats
2 Burpees
-Rest :45-
Set 2:
2 Toes to Bar
2 Front Squats
2 Burpee to Bar
-Rest :45-
Set 3:
2 Toes to Bar
2 Overhead Squats
2 Bar Facing Burpees

 

Deadlift 4×5
Every 2:30 × 4 sets
5 Deadlifts @ 65%

 

FREEDOM (RX)
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees

-Rest 1:00-

20 Toes to Bar
20 Front Squats (115/80)
20 Burpee to Bar

-Rest 1:00-

10 Toes to Bar
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(Scored by Total Time)

 

INDEPENDENCE
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees

(Scored by Total Time)