Crossfit Pistoleros

Forging Elite Athletes

Friday 1/9/26

CFP

Warm Up

Movement Prep/Activation:

2:00 Machine

-into-

8:00 AMRAP

10 Banded Pull Aparts

5 Dynamic Squat Stretch

3 Front Squats with empty bar

3 Push Press with empty bar

3 Thrusters with empty bar

6 Ring Rows or 3–5 Pull Ups

Workout Prep:
2 Sets
3 Thrusters (build in weight)
3 Chest to Bar Pull Ups
-rest :60-

Freedom – Open 13.5

AMRAP (For As Long As Possible)

3 Rounds

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

(Scored by Rounds + Reps)

 

INDEPENDENCE – 13.5 Open

AMRAP 4:00 (until failure)

3 Rounds

15 Thrusters (75/55)

15 Pull Ups

(Scored by Rounds + Reps)

  

 

Gymnastics: Toes to Bar

12 minute EMOM of:

Level 1:

Minute 1: 5-8 Arch to Hollow on Bar with Legs together

Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing – focus on perfect positions without a double sway)

Minute 3: 10 Anchored Seated Toes to Bar Compressions

Minute 4: Rest minute

Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute

Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1-3 minutes of Calf Foam Roll

2 Sets

1:00 Frog Stretch

*1:00 rest between each set.

 

Thursday 1/8/26

CFP
Warm Up
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Glute Bridges
10 Cossack Squats
4 Empty Bar Deadlifts (build across sets, don’t go above 50%)
4 Dumbbell Bench Press
4 Low Box Step-Overs

Workout Prep:
2 Sets
4 Dumbbell Deadlifts
4 Dumbbell Bench Press
4 Box Jump Overs
-rest :45-

Deadlift 1×1
Build up to a 1RM Deadlift
Good Shepherd
FREEDOM (RX)
Every 2:00 (6 sets)
12 Dumbbell Deadlifts (50s/35s)
12 Dumbbell Bench Press (50s/35s)
12 Box Jump Overs (20)
(Scored by time for each set)

INDEPENDENCE:
Every 2:00 (6 sets)
10 Dumbbell Deadlifts (35s/25s)
10 Dumbbell Bench Press (35s/25s)
10 Box Jump Overs (20)
(Scored by time for each set)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.

Wednesday 1/7/26

CFP
Warm Up
Movement Prep/Activation:
8:00 AMRAP
10 Banded Pass Throughs
4 Empty Bar Snatch Grip Deadlifts
4 Empty Bar Hang Muscle Snatches
4 Empty Bar Power Snatches (light)
1 Wall Walk
20 Single Unders

Workout Prep:
2 Sets
1 Wall Walk
10 Double Unders
-rest :45-

Power Snatch 8×3
Every 1:00 (8:00)
3 Power Snatches (singles) @ RPE 6
King of Kings
10-8-6-4-2
Wall Walks
50 Double Unders after each set
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30 Cat Cow
:30 Chest Stretch
*1:00 rest between each set.

Tuesday 1/6/26

CFP
Warm Up
Movement Prep/Activation:
8:00 AMRAP
1:00 Easy Row
4 Up Downs + Step Over Rower
8 PVC Pass Throughs
4 Empty Bar Strict Press (build across sets, don’t go above 50%)
10 Air Squats

Workout Prep:
2 Sets
10-second Row (hard)
-rest 30 seconds-
4 Burpee Over Rower
-rest 30 seconds-

 Shoulder Press 1×1
Build up to a 1RM Shoulder Press

Light of the World
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower
(Scored by two total sets of Calories/Reps

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.

Monday 1/5/26

CFP
Warm Up
Movement Prep/Activation:
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs

Workout Prep:
1 Set
5/4 Calorie Bike
5 Wall Balls
5 GHDs

Heavy Single Back Squat
Back Squat 1×1
Build up to a 1RM Back Squat
Son of God 
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 GHDs (or V-Ups)
(Scored by Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Quad Foam Roll
2 Sets
1:00 Couch Stretch (each leg)
*:30 rest between each leg.

Friday 01/02/26

CFP

WARM-UP

2 ROUNDS
200m Run
10 Leg Swings
8/8 Single Arm DB Bent Over Row
10 Scap Pull-Ups

Into…

1-2 ROUNDS
100m Run
5 Up Dog to Down Dogs
8/8 Single Leg Leg Lifts
10 Tuck-Ups or V-Ups
10 Kip Swings

WORKOUT (PERFORMANCE)

5 SETS
400m Run
15 Toes to Bar
3 Rope Climbs

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Scoring:

WORKOUT (FITNESS)

5 SETS
400m Run
15 Toes to Something
20 Alt. DB Bent Over Rows

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 12/31/2025

CFP
WARM-UP
2:00 Row
Into…
2 ROUNDS
50 Single Unders*
6 Front Squats
6 Strict Press
10 Scap Pull Ups
10 Ring Rows**
Into…
2:00 Row
*Round 2 move to 30 Double Unders
**Round 2 move to 5 Strict Pull Ups

COUNTDOWN TO MIDNIGHT (PERFORMANCE)
2 ROUNDS FOR TIME
90 Double Unders
60/50 Cal Row
30 Thrusters (115/75)
15 Bar Muscle-Ups
(Score is Time)

2 ROUNDS FOR TIME
150 Single Unders
50/40 Cal Row
30 Thrusters (75/55)
25 Strict Pull-Ups
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-

Tuesday 12/30/25

CFP

WARM-UP

1:30 Bike

Into..

2 ROUNDS
10 Goodmornings (barbell on back rack optional)
10 Glute Bridge-Ups
10/10 Single Leg Glute Bridge-Ups
10 Broad Jumps
10 Banded Pull Throughs

Into…

1:30 Bike

Scoring:

STRENGTH (ALL) — 5-5-5-5 Deadlift

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME*
100/80 Cal Assault Bike**
50 Deadlifts (275/185)

*Partition as needed.
**C2: 130/115 Cal
Echo: 80/70

(Score is Time)

KG BB: (125/85)

Scoring:

WORKOUT (FITNESS)

FOR TIME*
80/70 Cal Assault Bike**
50 Deadlifts (185/135)

*Partition as needed.
**C2: 100/80
Echo: 65/50

(Score is Time)

KG BB: (85/60)

Scoring:

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

Monday 12/29/25

CFP

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :20 Wall Sit + Max Air Squats
MIN 2 – :20 Plank + Max Alt Toe Taps
MIN 3 – :20 Hollow Hold + Max Up/ Downs

EMOM x 6
MIN 1 – 10 Box Jumps + Pike Hold on box
MIN 2 – 10 DB Push Press + Max Burpees
MIN 3 – 10 Goblet Squats + Hollow Hold

Scoring:

SKILL (ALL)

3 SETS
1:00 Hollow Hold
:30 Handstand or Pike Hold
1:00 Wall Sit

-Rest 1:00 b/t Sets-

(No Measure)

Scoring:

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (50/35)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (24/20)

(Score is Total Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (35/20)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (20)

(Score is Total Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)