Crossfit Pistoleros

Forging Elite Athletes

Wednesday 3/12/25

CFP
WARM-UP
EMOM x 6 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bootstrap Squats
MIN 2 – Good Morning
MIN 3 – Cossack Squats
MIN 4 – Alt. Box Step-Ups
MIN 5 – Box Jumps
MIN 6 – Up-Downs (Over Bar)
Into…
2-3 ROUNDS (BARBELL SPECIFIC)
7 Clean Deadlifts + Strict Shrug
7 High Hang High Pulls
7 Above the Knee Muscle Cleans
7 Front Squats
STRENGTH (ALL)
EMOM x 8 MINUTES*
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
*Start Light and end Moderate.
(Score is Weight)
WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
5 Hang Power Cleans (135/95)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs Over Bar
(Score is Time)
KG BB: (60/42.5)
WORKOUT (FITNESS)
4 ROUNDS FOR TIME
20 Box Jumps (20)
5 Hang Power Cleans (95/65)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs
(Score is Time)
KG BB: (42.5/30)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
Overhead Prep
1.) 3-4 SETS
:30 Wall HS Hold
100m DBL KB/DB Overhead Walk
-Rest As Needed b/t Sets-
2.) 3-4 SETS*
:15-:30 L-Sit Hold
30 Feet Anchored Sit-Ups
1:00 Plank
*Minimal to no rest b/t movements.
-Rest As Needed b/t Sets-

Tuesday 3/11/25

CFP
WARM-UP
2 ROUNDS
1:00 Bike (1st – legs only; 2nd – arms only)
10 Banded Pull Aparts
10/10 Banded sword pulls
Lat Push Down
10/10 Dante Row
10 Face Pulls
INTO
2 ROUNDS
1:00 Bike
10 Air Squats (Jumping Air Squat)
8/8 Cossack Squat
6 Scap Pull-ups (supinated Scap pull-ups)
10 Ring Rows
STRENGTH (PERFORMANCE)
3-4 SETS*
2 Bottom to Half Pull-Ups
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups
-Rest As Needed b/t Sets-
*Option to use Bands. Option for Strict Chest to Bars.

STRENGTH (FITNESS)

3-4 SETS*

2 Bottom to Half Vertical Ring Rows
+
2 Top to Half Vertical Ring Rows
+
2 Vertical Ring Rows

-Rest As Needed b/t Sets-

*Option to use Bands.

(Score is Rounds + Reps)

WORKOUT (ALL)

AMRAP x 15 MINUTES

30/25 Cal Bike
30 Air Squats
10 Strict Pull-Ups or Ring Rows

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice

Monday 3/10/25

CFP
WARM-UP
2 ROUNDS
5 Inchworm + Push Up
10 Walk the Dog (Peddle the feet in Down Dog)
5/5 Moose Antlers
20 Jumping Jacks
Into…
3 ROUNDS
5/5 Split Squats
7 DB Strict Press (RND 2: DB Push Press. RND 3: DB Push Jerks)
30 Single Unders (RND 2+3: Option for Double Unders
STRENGTH (ALL) 
3-3-2-2-1 Split Jerk*
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
WORKOUT (PERFORMANCE)
EMOM x 10 MINUTES
8 DB Shoulder to Overhead (50/35)
25 Double Unders
-Rest w/ Time Remaining
(Score it Slowest Set)
KG DB: (22.5/15)
WORKOUT (FITNESS)
EMOM x 10 MINUTES
6 DB Shoulder to Overhead (35/20)
40 Single Unders
-Rest w/ Time Remaining-
(Score it Slowest Set)
KG DB: (15/10)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 DB Around the World
MIN 3 – :45 Child’s Pose
EXTRA CREDIT (ALL)
Overhead Work
(1) 3-4 SETS
5 Tempo Overhead Squats (33X1)*
15-20 Supinated Band Pull-Aparts
*Keep weight Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS
15-20 Parallette Shoot Thrust
20 Alt. DB Slides
-Rest As Needed b/t Sets-

Friday 3/7/25

CFP
 Open 25.2

For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

65 lb, then 75 lb, then 85 lb
95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For more information visit: https://games.crossfit.com/workouts/open/2025/2

Thursday 03/06/2025

CFP

WARM-UP

2 ROUNDS
1:00 Cardio Choice 1
60 Single Unders
10 Sit-Ups
10 Good Mornings
7/7 SA Single DB Sumo Deadlift
20 Alt. Shoulder Taps
7/7 Split Squats

Into…

1-2 ROUNDS (Time Permitting)
1:00 Cardio Choice 2
35 Double Unders or 60 Single Unders
10 Tuck-Ups
10 Up-Downs
7/7 SA Single DB Curl to Press
10 Push-Ups
10 Alt. Lunges

WORKOUT (ALL)

EMOM x 30 MINUTES
MIN 1 – Cardio Choice 1
MIN 2 – 30 Double Unders + Max Tuck-Ups
MIN 3 – 10 Up-Downs + Max Alt. DB Power Clean (Athlete Choice)
MIN 4 – Cardio Choice 2
MIN 5 – 10 Push-Ups + Max Sit-Ups
MIN 6 – 10 Alt. Lunges* + Max Alt. DB Hang Power Snatches (Athlete Choice)

*DB held in Goblet position optional.

(Score is Total Reps of Max Movements)

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)

Wednesday 03/05/2025

CFP

WARM-UP

2 ROUNDS
200 M Run
10/10 Leg Swings
10 Calf Raises
10 Tibia Raises
10/10 Hip openers and closers

Into…

2 ROUNDS
500 M Row
10 Banded Good Mornings
10 Banded Pull Aparts
10/10 Banded sword pulls
10 Lat Push Down
10//10 Dante Row

STRENGTH (ALL)

EMOM x 8 MINUTES
1-3 Strict Gymnastics Pulls*

Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars

(No Measure)

WORKOUT (ALL)

AMRAP x 24 MINUTES*
250/200m Row
200m Run
500/400m Row
400m Run
750/600m Row
600m Run
1000/800 Row
800m Run

*If you complete the 800m Run, start back at 250/200. Total meters for 1 full round is (4500/4000).

(Score is Total Meters)

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

(No Measure)

EXTRA CREDIT (ALL)

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Prep
3-4 SETS
50m Single Arm DB Overhead Walk (R)
50m Single Arm DB Overhead Walk (L)

-Rest As Needed b/t Sets-

(No Measure)

2.) 3-4 SETS
:15-:30 L-Hang Hold
:45/:45 Side Plank
40 Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-

(No Measure)

Tuesday 03/04/2025

CFP

WARM-UP

1-2 ROUNDS
5/5 Moose Antlers
:30 Wall Lat Stretch
5 Slow/Controlled Pause Kip Swings

Into…

AMRAP x 6 MINUTES
5 Empty Barbell Strict Press
5 Burpees Over Barbell
5 Tuck-Up + V-Up*

*1 Rep = 1 Tuck-Up + 1 V-Up

STRENGTH (ALL)

ON A 18:00 RUNNING CLOCK… Build to a Moderate 3-Rep Push Jerk

Push Jerk for load:
#1: 3 reps

WORKOUTR (PERFORMANCE)

FOR TIME
15-12-9-6-3
Shoulder to Overhead (155/105)
Toes to Bar

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME
15-12-9-6-3
Shoulder to Overhead (115/75)
Toes to Something

(Score is Time)

KG BB: (52.5/35)

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-

(No Measure)

Monday 03/03/2025

CFP

WARM-UP

2 ROUNDS
8 Bootstrappers
10 Elbow Punches
8/8 Calf Raises
10 Cat Cow

Into…

1 ROUND
8 Air Squats
10 Barbell Good Mornings
8 Step Ups
10 Hang Muscle Cleans

Into…

1 ROUND
8 Front Squats
10 Deadlifts
8 Box Jumps
10 Hang Power Cleans

WORKOUT (PERFORMANCE)

1.) AMRAP x 10 MINUTES
15 Box Jumps (24/20)
10 Hang Power Cleans (115/75)
5 Front Squats

(Score is Rounds + Reps)

KG BB: (52.5/35)

-Immediately Into-

2.) ON AN 8:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat

*Option for Squat or Power.

(Score is Weight)

WORKOUT (FITNESS)

1.) AMRAP x 10 MINUTES
15 Box Jumps (20)
10 Hang Power Cleans (75/55)
5 Front Squats

(Score is Rounds + Reps)

KG BB: (35/25)

-Immediately Into-

2.) ON AN 8:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat

*Option for Squat or Power.

(Score is Weight)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Work
3 SETS
:30-:45 Bottom of Overhead Squat Hold
12-15 Banded Face Pulls

-Rest As Needed b/t Sets-

(No Measure)

2.) 3 SETS
15/15 KB Side Bends
30 Alt. Plank Hip Taps
:30 Tuck Hold

-Rest As Needed b/t Sets

(No Measure)

Friday 2/28/25

CFP
 Open 25.1

As many rounds and reps as possible in 15 minutes of:

– 3 lateral burpees over the dumbbell
– 3 dumbbell hang clean-to-overheads
– 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

35-lb (15-kg) dumbbell
50-lb (22.5-kg) dumbbell

THURSDAY 02/27/2025

CFP
WARM-UP

GENERAL MOBILITY
10 Groiners w/ a Twist
10 Slow Cat/Cow
10 Alt. Hip 90-90s
6 Slow Jefferson Curls
8 Samson Lunges
Into…
SPECIFIC WARM-UP
1:00 EZ Cardio
10 Good Mornings
10 Deadbugs
20 Mountain Climbers
6/6 Split Squats
Into…
1:00 EZ Cardio
10 Russian KB Swings
10 Sit-Ups
10 Up-Downs
10 Walking Lunges
:30 Plank Hold

WORKOUT (ALL)
3 SETS FOR QUALITY*
3:00 Cardio Choice
25 Russian KB Swings (Athlete Choice)
25 Sit-Ups
25 Up-Downs
25 Walking Lunges
1:00 Plank Hold
*This workout is meant to be a movement flow/prep workout for tomorrow’s Open workout.
-Rest 1:30 b/t Sets-
COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-