Crossfit Pistoleros

Forging Elite Athletes

Friday 3/27/26

CFP
Warm Up
8:00 AMRAP
30-second Machine
5 Scap Pull Ups
10 Ring Rows
3 Worlds Greatest Stretch (each side)
5 PVC Front Squats
4 Up Downs

Workout Prep:
2 controlled sets
2 Front Squats @ workout weight
2 Bar Facing Burpees

Gymnastics: Ring Muscle-Ups / Strict Pull-ups

Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute

Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute

Level 3:
9min AMRAP:
4/2 Ring Muscle Ups
8/6 calorie Row
36 Double Unders

Cardinals – FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)

INDEPENDENCE:
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees

LIBERTY:
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.

Thursday 3/26/26

CFP
Warm Up
8:00 AMRAP
30-second Easy Jog
5 Roll and Reach
3 Inchworms
5 Muscle Cleans (PVC-Empty Bar)
5 Shoulder Press (PVC-Empty Bar)
10 Russian Kettlebell Swings (light)

 

Workout Prep:
1 controlled set
100m Run – building pace
10 Kettlebell Swings @ workout weight

 

 Power Clean & Jerk 8×2
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6
Tigers – FREEDOM (RX):
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)

 

INDEPENDENCE:
2 Rounds
800m Run
50 Kettlebell Swings (35/26)

 

LIBERTY:
2 Rounds
400m Run
25 Russian Kettlebell Swings (light)

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

Wednesday 3/25/26

CFP
Warm Up
8:00 AMRAP
30-second Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
6 Abmat Sit Ups
4 Deadlifts (PVC-Empty Bar)

Workout Prep:
2 controlled sets
10-second Air Bike (build in pace)
3 GHDs (or V-Ups)
4 Dumbbell Box Step Ups

Deadlift 1×1
Build up to a 1RM Deadlift
Dodgers – FREEDOM (RX):
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25) (20″)
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)

INDEPENDENCE:
40/32 Calorie Air Bike
20 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (25/15) (20″)
20 GHDs (or V-Ups)
40/32 Calorie Air Bike

LIBERTY:
30/24 Calorie Air Bike
25 Sit Ups
30 Box Step Ups (20/16″)
25 Sit Ups
30/24 Calorie Air Bike

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

Tuesday 03/24/26

CFP

Warm Up

Movement Prep/Activation:
Banded 7s
-into-
7:00 AMRAP
30-second Jump Rope
5 Half Kneeling Dumbbell Press (each/light)
5 Single Arm Upright Rows (each/light)
5 Single Arm Dumbbell Bench Press (each/light)
10 Alternating V-Ups
3 Shoulder Press (PVC-Empty Bar)

Workout Prep:
2 controlled sets
10 Double Unders
3 Push Ups
2 Dumbbell Bench Press (build in weight)

Shoulder Press 1×1

Build up to a 1RM Shoulder Press

Red Sox

**FREEDOM (RX):**
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
(KG conv: 22.5/15 DBs)

**INDEPENDENCE (Intermediate):**
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
(KG conv: 15/10 DBs)

**LIBERTY (Beginner):**
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)

coring:

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 03/23/26

CFP

Warm Up

Movement Prep/Activation:
2:00 Row
-into-
3 Sets
25ft Lizard Crawl
5 Single Arm Dumbbell Thrusters (light)
10 Deadbugs
5 Scap Pull Ups
5 Ring Rows
3 Back Squats (PVC-empty bar)

Workout Prep:
2 sets
100m Row – building pace
4 Thrusters (45/35)
3 Pull Ups

Back Squat 1×1

Build up to a 1RM Back Squat

Jackie

**FREEDOM (RX):**
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)

**INDEPENDENCE (Intermediate):**
1000m Row
50 Thrusters (35/25)
25 Pull Ups
(KG conv: 15/10)

**LIBERTY (Beginner):**
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows

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 3/20/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Machine
25ft Lizard Crawl
10 PVC Pass Throughs
5 PVC Muscle Snatches
5 PVC Overhead Squats
5 Scap Pull Ups

Workout Prep:
2 Sets
3 Overhead Squats (building to workout weight)
3 Pull Ups or modification
1 Wall Walk

 
Power Snatch + Snatch Balance 5×3
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7

Lime Green – FREEDOM (RX):
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)
(KG conv: 42.5/30)

 

INDEPENDENCE:
6 Rounds
2 Wall Walks
8 Overhead Squats (75/55)
10 Pull Ups
(KG conv: 35/25)

 

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

Thursday 3/19/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Bike
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking Lunges
4 Up Downs

Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees over Dumbbell

Deadlift 3×2
Every 3:00 × 3 sets
2 Deadlifts @78-82%

Turquoise – FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)

 

INDEPENDENCE:
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 15/10)

 

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.

Wednesday 3/18/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Row
30-second Jump Rope
20 Mountain Climbers
8 Banded Pass Throughs
8 Half Kneeling Single Arm Dumbbell Press (each/light)
8 Step Back Lunges

Workout Prep:
3 Sets
5/4 Calorie Row (building to workout pace)
50m Run (building to workout speed)

 
Shoulder Press 3×2
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
 

Pistachio – FREEDOM (RX):
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)

INDEPENDENCE:
Every 2:00 (16:00)
12/10 Calorie Row
100m Run or 5x50ft Shuttle Run

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

Tuesday 3/17/26

CFP
Warm Up
Every 1:00 (9:00)
Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light)
Minute 2: 3 Jump to Pike + Arch Swing
Minute 3: 5 Scap Circles (forward) + 5 Kip Swings

Workout Prep:
2 Sets
10-second Calorie Bike (building to workout pace)
3 Kettlebell Swings (moderate)
3 Toes to Bar or modification

Gymnastics: Bar Muscle-Ups
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute

Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute

Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)

Forest Green – FREEDOM (RX):
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women’s Calories: 16-12-8)
(Scored by Time each set)

INDEPENDENCE:
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women’s Calories: 12-10-6)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.

Monday 3/16/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Bike
10 Cossack Squats
5 Tempo Air Squats (3 seconds down)
10 Deadbugs
6 Pike Push Ups

Workout Prep:
2 Sets
3 Squat Cleans (building to workout weight)
3 Handstand Push Ups or modification

Back Squat 3×2
Every 3:00 × 3 sets
2 Back Squats @78-82%
Emerald – FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)

INDEPENDENCE:
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-

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