Crossfit Pistoleros

Forging Elite Athletes

Tuesday 2/24/26

CFP

Warm Up
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats

Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-

Back Squat 3×5
Every 2:00 × 3 sets
5 Back Squats @60%

Minestrone – FREEDOM (RX):
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over (24/20)
25/20 Calorie Air Bike
(Score is Time for each set)

INDEPENDENCE:
20/16 Calorie Air Bike
25 Burpees
20/16 Calorie Air Bike
-at 8:00-
20/16 Calorie Air Bike
20 Burpee to Bar (6in)
20/16 Calorie Air Bike
-at 16:00-
20/16 Calorie Air Bike
15 Burpee Box Jump Over (20/16)
20/16 Calorie Air Bike

(Score is Time for each set)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch (each side)
1:00 Foam Roller Thoracic Extension (each side)
*Rest as needed between sides, movements and sets.

Monday 2/23/26

CFP

Warm Up
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs

Workout Prep:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-

Power Clean & Push Jerk 8×1
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6

Chicken Noodle Soup – FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)

INDEPENDENCE:
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders

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

2 Sets
1:00 Leaning Tricep Stretch (each side)
1:00 Banded Wrist Mobilization
*Rest as needed between sides, movements and sets.

Friday 2/20/26

CFP

Warm Up
8:00 AMRAP
45-second Machine
5 Dynamic Squat Stretches
10 Banded or PVC Pass Throughs
10 Scap Pull Ups or Ring Rows
5 Burpee Air Squats
5 Strict Press (empty bar)
5 Front Squats (empty bar)

Workout Prep:
3 sets
2 Front Squats (empty bar)
2 Thrusters (empty bar)
Set 1: 3 Toes to Bar
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
-rest :30-

Shoulder Press 4×3
Every 1:30 x 4 sets
3 Shoulder Press @65%
Open 21.3 – FREEDOM (RX)
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)
(Scored by Total Time, including rest)
Note: We have extended the time cap to 18:00 for today.
INDEPENDENCE:
15 Front Squats (65/45)
30 Hanging Knee Raises
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Pull Ups
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Chest to Bar Pull Ups
15 Thrusters (65/45)
(Scored by Total Time, including rest)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.

Thursday 2/19/26

CFP

Warm Up
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts

Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)

Deadlift 4×3
Every 2:00 x 4 sets
3 Deadlifts @70%
Ice Hockey – FREEDOM (RX)
Teams of 2:
16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest
(Scored by Total Calories)

INDEPENDENCE:
No Change to Workout

INDIVIDUAL OPTION:
16:00 AMRAP
1:00 Max Calorie Air Bike
1:00 Rest

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.

Wednesday 2/18/26

CFP

Warm Up
6:00 AMRAP
30-second Easy Machine
10 Box Step Ups
10 Glute Bridges
10 Banded Good Mornings
10 Scap Pull Ups or Ring Rows
-then barbell (hinge → pull):
2 Rounds
5 Snatch Grip Deadlifts (empty bar)

Workout Prep:
2 sets
2 Box Jumps (build in height)
4 Kettlebell Swings (build in weight)
10 Double Unders
-rest :30-

 Power Snatch 10×3
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6

Bobsleigh – FREEDOM (RX)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
-rest 1:00 between sets-
(Scored by Time on Each Set)

INDEPENDENCE:
7 sets
7 Box Jumps (24/20)
14 Kettlebell Swings (35/25)
21 Double Unders
-rest 1:00 between sets-

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.

Tuesday 2/17/26

CFP

Warm Up
2 Rounds
1:00 Easy Row
8 Ring Rows
10 Banded or PVC Pass Through
5 Hand Release Push Ups

Workout Prep:
1 Round
5/4 Calorie Row
4 GHD
4 Dumbbell Bench Press

Gymnastics Open Prep (Bar Muscle Ups)

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

Figure Skating – FREEDOM (RX)
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)

INDEPENDENCE:
5 Rounds
15/12 Calorie Row
12 GHDs (or V-Ups)
9 Dumbbell Bench Press (50s/35s)

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

1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.

 

Monday 2/16/26

CFP

Warm Up
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty Bar Back Squats
3 Tempo Back Squats (3 sec down)

Workout Prep:
2 sets
5 Air Squats
2 Single Arm Devil Press (light)
-rest 30 seconds

Back Squat 4×3
Every 2:00 x 4 sets
3 Back Squats @70%

Alpine Skiing – FREEDOM (RX)
12:00 AMRAP
10-20-30-40-50…
Air Squats
5-10-15-20-25…
Single Arm Devil Press (50/35)
(Scored by Total Reps)

INDEPENDENCE:
12:00 AMRAP
10-20-30-40-50…
Air Squats
5-10-15-20-25…
Single Arm Devil Press (35/25)

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

2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.

Friday 2/13/26

CFP

Warm Up

6:00 AMRAP
10 Glute Bridges
3 Inchworm to Double Push Up
4 Deadlifts (empty bar)
20 Single Unders
4 PVC Muscle Snatch
4 PVC Overhead Squats
-into-
Teaching Focus (Deadlift)

Workout Prep:
3 sets
1 Wall Walk
10 Double Unders
3 Snatches (Build in weight, not above 3rd weight)
Rest :45

Deadlift 4×3

Every 2:00 × 4 sets

3 Deadlifts @65%

Open 23.3 – FREEDOM (RX):

In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)

*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches (185/125)

*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches (225/155)
(Scored by Reps)

INDEPENDENCE:
In a 6:00 window, complete
4 Wall Walks
35 Double Unders
15 Snatches (75/55)
4 Wall Walks
35 Double Unders
12 Snatches (95/65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
9 Snatches (135/95)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
6 Snatches (185/125)

Cool Down

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

2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Foam Roller Angels
*Rest as needed between movements

Thursday 2/12/26

CFP

Warm Up

Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)

Workout Prep:
2 sets
100m Run (build in pace)
5 Bench Press (build in weight)
Rest :45

Shoulder Press 4×3

Shoulder Press
Every 2:00 × 4 sets
3 Shoulder Press @60%

Red Roses – FREEDOM (RX):


Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)

 

INDEPENDENCE:
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)

Cool Down

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

2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.

2/11/26 Wednesday

CFP

Warm Up

8:00 AMRAP
30-second Row
4 lunge Matrix
5 Tempo Dumbbell Front Squats (light)
10 Deadbugs
5 Wall Balls

Workout Prep:
2 sets
5 Wall Balls
5/4 Calorie Row
Rest :45

Back Squat 4×3

Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%

Ball Out – FREEDOM (RX)


27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)

INDEPENDENCE:
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women’s Calories: 22-16-12-8

(Scored by Time)

Cool Down

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

2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.