Crossfit Pistoleros

Forging Elite Athletes

Wednesday 4/9/2025

CFP
WARM-UP
AMRAP x 5 MINUTES
5 Good Morning
10 Air Squats
5 Barbell Up and Overs
10 Alt. Front Rack Lunges
Into…
AMRAP x 5 MINUTES
5 Up-Downs
5 Front Squats
10 Alt. Back Rack Lunges
10 Sit-Ups
STRENGTH (ALL)
5×5*
Squat
*Keep weight Moderate+ across all Sets. Option for Front Squat or Overhead Squat.
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
(Score is Weight)
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
12 Back Rack Alt. Lunges (115/75)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
12 Back Rack Alt. Lunges (75/55)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Up Dog to Down Dog
10 Alt. Groiners
12-16 Alt. Glute Bridge Marches
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Tuesday 4/8/2025

CFP
WARM-UP
MOBILITY ROUND
10 Alt. Box Elevated Groiners
10-12 Alt. Wall Ball Around the Worlds
10 Calf + Tib Raises
10 Cat/ Cows
16-20 Elbow Punches
Into…
2 ROUNDS
1:00 Cal Row (EZ-MOD PACE)
10 Sumo Stance Good Mornings
10 WB Front Squat
10 WB Push Press
10 Step-Ups
Into…
1-2 ROUNDS (Time Permitting)
5 WB Thrusters
5 Wall Balls
5 Sumo Deadlifts
5 Upright Rows
5 Box Jumps
5 BB Push Press
 Fight Gone Bad
3 rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 “FIGHT GONE BAD (FITNESS)”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – Sumo Deadlift High Pulls (65/45)
1:00 – Box Jumps (20)
1:00 – Push Press
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
COOL DOWN (ALL)
ON AN 8:00 RUNNING CLOCK…
Foam Roll As Needed…

Monday 4/7/2025

CFP
WARM-UP
2 ROUNDS
10 PVC Passthroughs
5/5 Around the World
10 PVC High Pull
5 PVC Snatch Balance
5 PVC OH Squat
2 ROUNDS
10/8 Cal Bike
10/10 DB DL
8/8 DB High Pull – Hang Snatch 2nd Rnd
6/6 Strict Press
4/4 OH Squat
10 Up/Down – Burpees 2nd Rnd
 STRENGTH (ALL) — Snatch 3-3-3-2-2-2-1-1
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 1 rep
#8: 1 rep
WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
10/8 Cal Bike
4 Alt. DB Devils Press (50/35)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 9 MINUTES
8/6 Cal Bike
4 Alt. DB Devils Press (35/20)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)

Friday 04/04/25

CFP

WARM-UP

2 ROUNDS
200m Run
10 Up Downs
5 Clean Deadlifts
10 Elbow Punches
10 Strict Presses

2 ROUNDS
100m Run
10 Toe Touch Jumping Jacks
5 Hang Muscle Clean → 5 Hang Power Clean in RD2
5 Push Press → 5 Push Jerk in RD2

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean & Jerk

Clean & Jerk for load:
#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 8 MINUTES
5 Power Clean & Jerks (155/105)
100m Run

(Score is Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES
5 Power Clean & Jerks (115/75)
100m Run

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(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.

 QUALITY*FOR
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

-Into-

5:00-10:00
Foam Roll Lats & Legs

*Today’s Extra Credit should be done post 1RM attempt. Normally we will see Pull work/ gymnastics on this day but we have a big workout tomorrow and had a big lifts today so recover and get ready for tomorrow!

(No Measure)

Thursday 04/03/25

CFP

WARM-UP

2 ROUNDS
15 Banded Pull Aparts
15 Banded Upright Row
15 Banded Bent Over Row
:30/:30 Banded Lat Distraction

AMRAP x 5 MINUTES
:30 Bike
20 Single Unders*
5 Scap Pull-Ups
5 Kip Swings

*Switch to 15 Double Unders after two rounds.

SKILL (PERFORMANCE)

4 SETS
1 Strict Toes to Bar
+
2 Toes to Bar
+
4 Alt. Toes to Bar

-Rest As Needed b/t Sets-

(No Measure)

SKILL (FITNESS)

4 SETS
1 Strict Knees to Chest
+
2 Toes to Something
+
4 Alt. Toes to Something

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Bar

(Score is Total Reps)

WORKOUT (FITNESS)

EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Single Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Something

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)

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.