Crossfit Pistoleros

Forging Elite Athletes

WEDNESDAY 02/26/2025

CFP
WARM-UP

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Calf to Tib Raises
10 Alt Piked Toe Taps
10 Scap Push Ups
10 Alt Thread the Needle
5 Tempo Push Ups
Into…
2-3 ROUNDS
50 Single Unders (RND 2: 25 Double Unders)
8 Front Rack Elbow Rotations
8-10 Strict Press
8-10 Cal Row

EXTENDED WARM-UP (ALL)
EMOM x 7 MINUTES*
1 Push Press
+
1 Push Jerk
*Start Light and end Moderate+.
(Score is Weight)
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
50 Double Unders
25/20 Cal Row
15 Shoulder to Overhead (115/75)
(Score is Rounds + Reps)
KG BB: (52.5/35)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
100 Single Unders
25/20 Cal Row
15 Shoulder to Overhead (75/55)
(Score is Rounds + Reps)
KG BB: (35/25)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) 2-3 ROUNDS FOR QUALITY
5:00 Foam Roll
20 Alt. DB Around the Worlds
1:00/1:00 Half Kneeling Banded Lat Stretch
1:00 Plank Hold

TUESDAY 02/25/2025

CFP
WARM-UP
2-3 ROUNDS
5 Is Ys Ts*
20 Alt. High Knees
20 Alt. Butt Kickers
10 Calf Raises
10 Tib Raises
10 Alt. Hip Openers
*w/light weight or bodyweight, perform 5 reps of shoulder reps: I + Y + T

Into…
2-3 ROUNDS
100-200m Run
5 Burpees to Target
5 Kip Swings (on bar or rings)

SKILL (ALL)

EVERY 1:30 x 5 SETS
Practice one of the following complexes…
1.) 1 Burpee
+
1 Ring Muscle-Up
+
2-3 Ring Dips
OR…
2.) 1 Burpee
+
1 Kip Swing
+
2-3 Pull-Ups

TAYLOR 

4 rounds for time of:
• Run 400 meters
• 5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.

TAYLOR (FITNESS)

4 ROUNDS FOR TIME*
400m Run
7 Burpee Pull-Ups
*If you have a 20/14lb vest, wear it.
(Score is Time)

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

Monday 02/24/2025

CFP

WARM UP

400m Run

Into…

2 ROUNDS (MOBILITY)
5 Yoga Push-Ups
10 Alt. Samson Lunges
10 Kang Squats
10 Squat w/ Alt. Reach

Into…

3 ROUNDS (BARBELL SPECIFIC W/U)
5 Clean Deadlifts + Shrug
5 High Hang High Pulls
5 Muscle Cleans
5 Front Squats

WORKOUT (ALL)

EMOM x 21 MINUTES*

Complete 1 Clean Each Minute at the suggested loading…
*Option for Squat or Power.
LOADING GUIDELINES…
MIN 1-3 – Light-Moderate
MIN 4-6 – Light-Moderate+
MIN 7-9 – Moderate
MIN 10-12 – Moderate+
MIN 13-15 – Moderate-Heavy
MIN 16-18 – Heavy
MIN 19-21 – Heavy+
(Score is Heaviest Weight Lifted)

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-

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. FOR QUALITY
60 Reps of Strict Press*
*This should be a Light-Moderate Weight (RPE 5-6) and that can start out with big sets of 10+ reps but then will have to eventually lower the set reps. Goal is to finish in 5:00-6:00.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) EMOM x 10-12 MINUTES

3-5 Strict Pull-Ups*
*If you used a band last week, go with a lighter band and complete 2 Strict Pull-Ups.

Friday 02/21/2025

CFP
WARM-UP
AMRAP x 4 MINUTES
100m Run
6 Glute Bridge-Ups
6 Barbell RDLs
6 KB Deadlift
Into…
AMRAP x 4 MINUTES
100m Run
6 Barbell Good Morning
6 Barbell Deadlift
6 Russian KB Swings
 STRENGTH (ALL) 
ON A 25:00 RUNNING CLOCK – Build to a Heavy 1-Rep Deadlift
Deadlift for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
100m Run
10 Russian KB Swings (70/53)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
WORKOUT (FITNESS)
AMRAP x 9 MINUTES
100m Run
10 Russian KB Swings (53/35)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Alt. Bird Dogs
MIN 3 – :50 Foam Roll
EXTRA CREDIT (ALL)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Push Press*
10-10-10-10-10
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3-4 SETS
10-12 DB Lateral Raises
10-12 DB Front Raises
10-12 DB Upright Rows
-Rest As Needed b/t Sets-

THURSDAY 02/20/2025

CFP
WARM-UP

2 ROUNDS
1:00 Cardio Choice (EZ→ MOD)
5 Inchworm + 3 Scap Push-Ups*
10 Alt. Samson Lunges
10 Alt. Supermans**
10 SLOW Deadbugs
*1 Rep= 1 Inchworm + 3 Scap PU.
**RND 2 complete 10 Supermans.
Into…
2 ROUNDS
:40 Cardio Choice (MOD→ HARD)
10 Alt. Lunges*
10 Sit-Ups
20 Alt. Shoulder Taps*
*RND 2 complete 10 Alt. DB Goblet Lunges & 10 Knee Push-Ups.

PARTNER WORKOUT (ALL)

AMRAP x 28 MINUTES
100 Cal Row, Bike, Ski
80 Sit-Ups
60 DB Goblet Alt. Lunges (Athlete Choice)
40 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP x 28 MINUTES
50/40 Cal Row, Bike, Ski
40 Sit-Ups
30 DB Goblet Alt. Lunges (Athlete Choice)
20 Hand Release Push-Ups
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position

Wednesday 02/19/2025

CFP

Warm-Up

MOBILITY ROUND
10 PVC Pass Throughs
5/5 Ankle Circles
10 Around the Worlds
20/20 Single Leg Hops
10 PVC Cuban Press
10 Squat Jumps

Into…

2 ROUNDS
5 Barbell Snatch Deadlifts
5 Hang Muscle Snatch
5 Overhead Squats

Into…

2 ROUNDS
5 Snatch Balance (Power or Squat)
5 Box Jumps (Low – High)

STRENGTH (PERFORMANCE)

EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+
1 Overhead Squat
+
1 Snatch*

*Start Light and and Mod-Heavy. Option for Squat or Power.

(Score is Weight)

STRENGTH (FITNESS)

EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+
2 Power Snatches

*Start Light and and Mod-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME
7 Squat Snatches (115/75)
10 Box Jumps (30/24)

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME
7 Power Snatches (115/75)
10 Box Jumps (24/20)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

ON A 5:00 RUNNING CLOCK…
Empty Barbell Quad Smash or Foam Roll*

*Focus on Quads / Mid-Upper Back / Lats

(No Measure)

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
12-15 DB Arnold Press
Max Reps Inverted Barbell Rows

-Rest As Needed b/t Sets-

(Score is Total Reps of Inverted Rows)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
12-15 Ring Face Pulls
Max Reps Banded Dante Rows

*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.

(Score is Total Reps of Banded Dante Rows)

Tuesday 02/18/2025

CFP

WARM-UP

1-2 MOBILITY ROUNDS

:30 Stiff Leg Row

5 Push Up to Down Dog

10 Alt Thread the Needle

5/5 Moose Antlers

5 Pause Up Downs

:10 Dead Hang

Into…

2 ROUNDS

1:00 ROW*

8 Ring Rows

8 Kip Swings

4 Burpees

*1st RND: 22-25 s/m, 2nd RND: 25-28 s/m

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

30 Pull-Ups

30 Burpees

1000/800m Row

25 Pull-Ups

25 Burpees

500/400m Row

20 Pull-Ups

20 Burpees

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

30 Ring Rows

30 Burpees

800/700m Row

25 Ring Rows

25 Burpees

400/300m Row

20 Ring Rows

20 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-Rest as Needed b/t Sets-

Friday 02/14/2025

CFP

WARM-UP

2 ROUNDS
12 Toes Touch Jumping Jacks
10 Alt. Lunges
10 Ring Rows
8 Air Squats w/ :01 Pause at Bottom

Into…

1-2 ROUNDS (TIME PERMITTING)
12 Alt. Elbow Punches
10 Barbell Front Squats
8 Barbell Strict Press
6 Thrusters

STRENGTH (ALL) — 5×5 Front Squat

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

“TAKE MY BREATH AWAY (PERFORMANCE)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (95/65)
Chest to Bars

(Score is Time)

KG BB: (42.5/30)

“TAKE MY BREATH AWAY (FITNESS)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (65/45)
Pull-Ups

(Score is Time)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Push Press*
10-10-10-10

*Start heavier than last week and try to end heavier.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
15-20 Supinated Band Pull-Aparts
15-20 Banded Upright Rows
15-20 SLOW Banded Dante Rows

-Rest As Needed b/t Sets-

Thursday 02/13/2025

CFP

Warm-Up

EMOM x 10 MINUTES
MIN 1 – 10 Scap Pull-ups + :15 Bar Hang
MIN 2 – 10 Glute Bridge + :15 Hold
MIN 3 – 10/10 Split Squats*
MIN 4 – 10-12 SLOW Strict Press
MIN 5 – 10/10 Single Arm Russian KB Swings*

*MIN 6 complete Alt. Lunges & MIN 10 complete 5/5 KB Hang Cleans.

Workout (All)

3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200m KB or DB Suitcase Carry
1:00 Bar Hang

-No Additional Rest b/t Sets-

(Score is Weight on KB or DB)

Optional Cooldown

1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

(No Measure)