Crossfit Pistoleros

Forging Elite Athletes

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-

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