Crossfit Pistoleros

Forging Elite Athletes

Wednesday 04/02/25

CFP

WARM-UP

1 ROUND
5 Inch Worms w/ Push Up
5/5 Groiner w/ Twist
5/5 Split Squats
10 Arms Only Row
10 Legs Only Row

Into…

2-3 ROUNDS
5 Up-Downs (RND 2/3: Burpees)
10 Alt Lunges
:30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m)

WORKOUT (ALL)

EVERY 3:00 x 5 SETS
500/400m Row
Max Burpees in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpees)

POST WORKOUT STRENGTH (ALL) – 4 SETS 8/8 Back Rack Reverse Lunges*

Back Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Prep
4-5 SETS*
1 Clean Pull
+
1 Power Clean
+
1 Front Squat
+
1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Keep weight Light. This is a primer for Friday’s 1RM attempt.

(No Measure)

2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+
2 Half Pull-Ups
+
1 Kip Swing
+
2 Pull-Up

(No Measure)

Tuesday 04/01/2025

CFP

WARM-UP

1-2 ROUNDS
10/10 Med. Ball Around the Worlds
10 Alt. 90-90 Hip Rotations
10 PVC Pass Throughs
5/5 Adductor Rock Backs

into…

1-2 ROUNDS
10 Med. Ball Front Squats
5 Empty BB Snatch Deadlifts
10 Wall Balls
5 PVC Scarecrow Snatches

STRENGTH (ALL) on a 25:00 Running Clock…Build to a 1RM Snatch

Snatch for load:
#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME
60 Wall Balls (20/14)
30 Power Snatches (95/65)
30 Wall Balls
15 Power Snatches

(Score is Time)

KG WB: (9/6)
KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
60 Wall Balls (14/10)
60 Power Snatches (65/45)
30 Wall Balls
15 Power Snatches

(Score is Time)

KG WB: (6/5)
KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Monday 03/31/25

CFP

WARM-UP

400m Run

Into…

25’ Line Drills
Toy Soldiers
Inch Worms
Toe Walk
Heel Walk
High Knees
Butt Kickers

Into…

2 ROUNDS
:30 Dead Hang → :30 Active Hang
8 V Ups → 8 Strict Knees to Chest
8 Box Jumps → 8 Box Jumps

Into…

400m Run

SKILL

ON A 10:00 RUNNING CLOCK…
Practice Gymnastics Options…

Gymnastics Options…
Legless Rope Climbs
Rope Climbs
Strict Pull-Up + Strict Knees to Elbow
L-Hang Hold

(No Measure)

WORKOUT (ALL)

AMRAP x 16 MINUTES
400m Run
30 Box Jumps (20)
2 Rope Climbs*

*Option to Substitute…
6 Strict Pull-Ups
6 Strict Knees to Elbow
4 Ground to Standing Rope Ascents

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Snatch Prep
4-5 SETS*
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch

-Rest As Needed b/t Sets-

*Keep weight Light. This is a primer for tomorrow’s 1RM attempt.

(No Measure)

2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+
1 Toes to Bar or Toes to Something
+
1 Kip Swing
+
1 Toes to Bar or Toes to Something

(No Measure)

Friday 3/28/25

CFP
WARM-UP
2 ROUNDS
5 Yoga Push-Ups
10/10 Single Leg Hops
10 High Hang Muscle Cleans
10 Alt. Elbow Punches
Into…
2-3 ROUNDS
10 Alt. Samson Lunges
50 Single Unders*
5 Barbell Strict Press
5 Barbell Push Press
5 Barbell Push Jerk
*Switch to 25 Double Unders or 10 Single-Single-Double for the subsequent rounds.
ON A 15:00 RUNNING CLOCK
Build to a Moderate 2-Rep Split Jerk
Split Jerk for load: #1: 2 reps
STRENGTH (FITNESS)
ON A 15:00 RUNNING CLOCK
Build to a Moderate 2-Rep Push Jerk
 2 Push Jerk for load
#1: 5 reps
FEELING FRIDA (PERFORMANCE)
EVERY 2:00 x 6 SETS
 60 Double Unders
 *Unbroken Shoulder to Overhead
-Rest w/ Time Remaining
      *Shoulder to Overhead Weight Options…
10 Reps (135/95)
   8 Reps (165/115)
   6 Reps (185/135)
    (Score is Slowest Set)

FEELING FRIDA (FITNESS)

EVERY 2:00 x 6 SETS

100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

FOR QUALITY*
15 Supinated Band Pull-Aparts
15 Banded Upright Rows
15 Pronated Band Pull-Aparts
15 Banded Straight Arm Push-Downs
15/15 Single Arm Banded Rows
-Into-
5:00-10:00
Foam Rolling

Thursday 3/27/2025

CFP
WARM-UP
2 ROUNDS
1:00 Row (RPE 5-6)
10 Up-Downs
6/6 Staggered Stance Good Mornings
10 Lateral Jumps
5 Cat/Cows
Into…
2 ROUNDS
:40 Row (RPE 7-8)
6 Burpees w/ Lateral Hop
8 Empty BB RDL*
8 BB Upright Rows**
*RND 2 complete 8 Empty BB Deadlifts
**RND 2 complete 8 BB High Hang High Pulls
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
LAURA
– IN TEAMS OF 2 –
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees Over Rower
10 Power Cleans (155/105)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
LAURA (FITNESS)
– IN TEAMS OF 2 –
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hardworking, coachable, and gritty.
SOLO WORKOUT OPTION (ALL)
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (Athlete Choice)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

Wednesday 3/26/2025

CFP
WARM-UP
GENERAL WARM-UP (MIN 0-5)
25ft Line Drills…
Toe Walk
Heel Walk
High Kicks
Alt. Hip Openers (hug knee into chest and open out wide)
Bear Crawl
Quad Crawl
AC Skip
Into…
1 ROUND (5-15) 
200m Run
12 Alt. 90-90 Hip Rotations
12 Alt. Bird Dogs
12 Alt. Deadbugs
Into…
1 ROUND
200m Run
12 Alt. Lunge-Lunge-Squat
12/12 Single Leg Glute Bridge-Ups
12 Sit-Ups
Into…
1 ROUND (Optional)
400m Run (time trial!)
12 Alt. Curtsy Lunges
12 Calf Raises + 12 Tib Raises
12 Weighted Sit-Ups
RUNNING RBG (PERFORMANCE)
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)

RUNNING RBG (FITNESS)
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)

PARTNER FINISHER (ALL)
– IN TEAMS OF 2 –
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides.
Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)

EXTRA CREDIT (ALL)
1.) 3-4 SETS
3 Wall Walks*
*At the top of each WW, hold inversion for :10-:15.
-Rest As Needed b/t Sets-
2.) 3-4 SETS
:15 L-Hang
:15 L-Sit
1:00 Max Shoot-Thrust
-Rest As Needed b/t Sets-

Tuesday 3/25/2025

CFP
WARM-UP
MOBILITY ROUND
5/5 Wrist Circles
5 Up Dog to Down Dog
10 Squat w/ Twist
:30 Dead Hang
Into…
2 ROUNDS
10 Air Squats
10 Banded Lat Push Downs
10 Strict Press
10 Scap Pull Ups
Into…
2ROUNDS
5 Front Squats
5 Push Press
5 Thrusters
10 Kip Swings
Front Squat 1×3 STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK
Build to a Moderate-Heavy 3-Rep Front Squat
Front Squat for load:
#1: 3 reps
FRAN+
FOR TIME*
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
Fran
21-15-9 reps for time of:
Thruster 95/65
Pull Ups
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

Monday 3/24/2025

CFP
WARM-UP
1 ROUND
10 Air Squats
10 Good Morning
5 Jefferson Curls
10 Glute Bridge
3/3 Scorpion Twist
6 Tuck Jumps
2 ROUNDS
10 BB RDL
6 Half Box Jumps (land low and step off)*
10 Hollow Rocks
10 Superman Lifts
*BJO on 2nd Rnd
 
STRENGTH (ALL) — 5-5-5-5 Double Overhand Deadlift*
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
 
“CATCHING SOME EARHART (PERFORMANCE)”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
 “CATCHING SOME EARHART (FITNESS)”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (70/47.5)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
1.) Overhead Work
4-5 SETS
1 Snatch Balance*
+
2 Overhead Squats
*Keep weight Moderate+ across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS
1:00 Max Sit-Ups
1:00 Weighted Plank Hold
-Rest As Needed b/t Sets-

Friday 03/21/25

CFP

WARM-UP

AMRAP x 5 MINUTES
8/6 Cal Bike (Easy Pace)
6 Air Squats
6 Alt. Elbow Punches
6 Tuck-Ups

Into…

AMRAP x 3 MINUTES
6/4 Cal Bike (Hard Pace)
6 Front Squats
6 Alt. V-Ups or V-Ups

STRENGTH (ALL) — 5×5 Squat*

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

WORKOUT (PERFORMANCE)

TABATA
8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (75/55)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

TABATA
8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (45/35)
TABATA 2 – V-Ups or Tuck-Ups
TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (20/15)

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.

(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
3-3-2-2-1-1
Split Jerk*

*Start Moderate and build to Heavy.

(Score is Weight)

2.) AMRAP x 10 MINUTES
20 Russian Twists
15 Plate Ground to Overhead (Athlete Choice)
10 Up-Downs

(Score is Rounds + Reps)

Thursday 03/20/25

CFP

WARM-UP

MOBILITY ROUND
10 Groiners + ½ Split
10 Cat Cows
20 Shoo the Chickens
10 Scorpions (5/5)

2 ROUNDS ON TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.

PARTNER WORKOUT (ALL)

IN TEAMS OF 3…
10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

(Score is Time)

SOLO WORKOUT OPTION

5 SETS
5:00 Meter Row
1:30 Wall Sit
1:30 Plank Hold

-No Additional Rest b/t Sets-

(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)