Crossfit Pistoleros

Forging Elite Athletes

Tuesday 2/3/26

CFP
Warm Up
Movement Prep/Activation:
Banded 7s
-into-
6:00 AMRAP
30-second Easy Bike
6 Box Step Ups
4 Box Jumps
4 Strict Press (empty bar – build in weight, stay under 50%)

Workout Prep:
2 Rounds
5/4 Calorie Row@ intended pace
4 Box Jump Overs

Shoulder Press 5×2
Every 2:00 × 5 sets
2 Shoulder Press @75%
Halftime – FREEDOM (RX)
5 Rounds:
20/16 Calorie Row
10 Box Jump Overs (24/20)
(Scored by Time)

INDEPENDENCE:
5 Rounds:
15/12 Calorie Row
10 Box Jump Overs (20/16)

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 2/2/26

CFP
Warm Up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Bike
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
10 Sit Ups

Workout Prep:
1 Round
5/4 Cal Bike
10ft DB Front Rack Lunge
Rest :45

Back Squat 4×2
Every 2:30 × 4 sets
2 Back Squats @80–82%
Levi’s Stadium – FREEDOM (RX)
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/25s)
-rest 1:30 between sets-

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.

Friday 1/30/26

CFP
Warm Up
Banded 7s
-into-
8:00 AMRAP
20 Single Unders
4 Inchworms
10 Roll and Reach
10 Deadbugs
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)

Workout Prep:
2 Sets
10 Double Unders
4 Power Snatch (moderate)
Rest :45

Open 11.1 – FREEDOM (RX)
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)
(KG conv: 25/20)
Gymnastics Open Prep (Toes to Bar)
Level 1:
EMOM x10:
Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway)
Even: 10 Anchored Seated Toes to Bar Compressions
Level 2:
EMOM x10:
Odd: 2-8 Toes to Bar
Even: 30 Second Ski or Row @ moderate effort
Level 3:
75 Toes to Bar for Time
*At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute)
*10 minute Cap
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch (each leg)
*Rest as needed between movements and legs.

Thursday 1/29/26

CFP
Warm Up
Banded 7s
-into-
6:00 AMRAP
30-second Easy Bike
10 Hanging Knee Raises
30-second Moderate Bike
4 Strict Press (empty bar – build in weight, stay under 50%)

Workout Prep:
2 sets
5/4 Calorie Bike @ intended workout pace
Rest :30

Shoulder Press 4×3

Every 2:00 × 4 sets

3 Shoulder Press @ 70%

Devil Dogs – FREEDOM (RX)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
(Scored by Total Time)
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

INDEPENDENCE:
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women’s Calories

INDIVIDUAL OPTION:
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
-rest 1:1 between sets-

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Toe Touch Stretch
1:00 Foot Smash w/Lacrosse Ball (each leg)
*Rest as needed between movements and legs.

 

Wednesday 1/28/26

CFP
Warm Up
8:00 AMRAP
30-second Machine
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
5 Ring Rows
5 Hand Release Push Ups
5 Sit Ups

Workout Prep:
1 Set
10ft Dumbbell Overhead Walking Lunge
5 Ring Rows
5 Push Ups
5 Sit Ups

Back Squat 4×3
Every 2:00 × 4 sets
3 Back Squats @ 75%
Thin Blue Line – FREEDOM (RX)
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)

INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by time)

 

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seal Stretch
1:00 Rig QL Stretch (each side)
*Rest as needed between movements and sides.

Tuesday 1/27/26

CFP

Warm Up

7:00 AMRAP

30-second Easy Row

8 Cossack Squats

3 Clean Deadlifts (empty bar)

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

3 Up Downs

-into-

3:00

Build up on Clean and Jerks

Workout Prep:

2 sets:
100m Row
2 Clean & Jerks (moderate)
2 Bar Facing Burpees

Scoring: Workout Clean and Jerk Weight

Every 1:00 (8:00)

1 Clean and Jerk @ RPE 7

Record weight used in the workout here.

Soldiers & Sailors – FREEDOM (RX)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
(Scored by completion. Record barbell weight separately.)

INDEPENDENCE:

Every 1:00 (10:00)

175/150m Row

-rest 2:00-

Every 1:00 (8:00)

1 Clean and Jerk @ RPE 7

-rest 2:00-

Every 1:00 (10:00)

8 Bar Facing Burpees

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

Monday 1/26/25

CFP
Warm Up
8:00 AMRAP
30-second Machine
8 Box Step Ups
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)

Workout Prep:
2 Set
5 Wall Balls
2 Box Jump Overs
Rest :45

Deadlift 4×3
Every 2:00 × 4 sets
3 Deadlifts @ 75%
Engine Company – FREEDOM (RX)
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
-rest 2:00 between sets-
(Scored by Time)

INDEPENDENCE:
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
10 Wall Balls (14/10)
5 Box Jump Overs (20/16)
-rest 2:00 between sets-

COOL DOWN

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

1:00 Couch Stretch (each side)
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between each leg and movements.

Friday 01/23/26

CFP

Warm Up

Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Cossack Squats
3 Tempo Back Squats (empty bar, build up to 50%)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows

Workout Prep:
3 sets
4 Thrusters (build in weight)
4 Pull Ups
Rest :45
*Get the heart rate up before going into this workout

Scoring:

Back Squat 5×4

Every 2:30 × 5
4 Back Squats @ 70%

Scoring:

Fran

**FREEDOM (RX)**
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5/30)

Scoring:

Cool Down

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

1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)

Thursday 01/22/26

CFP

Warm Up

Movement Prep/Activation:
Banded 7s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)

Workout Prep:
2 sets
5/4 Cal Bike
10 Double Unders
Rest :45

Scoring:

Shoulder Press 4×4

Every 2:00 × 4
4 Shoulder Press @ 65%

Scoring:

Pukie

**FREEDOM (RX)**
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)

Scoring:

Cool Down

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

1:00 Calf Foam Roll (each leg)
1:00 Low Back Foam Roll

Wednesday 1/21/2026

CFP

Warm Up

Movement Prep/Activation:
8:00 AMRAP
5 Roll and Reach
10 Glute Bridges
4 Deadlifts (empty bar- build in weight, stay under 50%)
5 PVC Hang Muscle Snatches
4 Inchworms
5 Hanging Knee Raises

 

Workout Prep:
2 sets
4 Toes to Bar
1 Wall Walk
4 Hang Power Snatch
Rest :45

Deadlift 4×4

Every 2:30 × 4
4 Deadlifts @ 70%

Core to Extremity – FREEDOM (RX)
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:

3 sets

2 Rounds

8 Toes to Bar

2 Wall Walks

8 Hang Power Snatches (75/55)

-rest 2:00 between sets-

Cool Down

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

1:00 Forearm Smash w/Lacrosse Ball (each arm)
1:00 Down Dog to Up Dog