Crossfit Pistoleros

Forging Elite Athletes

Tuesday 3/10/26

CFP
Warm Up
8:00 AMRAP
30-second Easy Bike
4 Worlds Greatest Stretch (each)
5 Dynamic Squats Stretches
10 Banded Shoulder Press
5 Muscle Cleans + Strict Press (PVC–empty bar)

Workout Prep:
3 Sets
3 GHDs (or V-Ups)
2 Deadlifts (build in weight)

Clean & Jerk 
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
*This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
Flamingo Park – FREEDOM (RX):
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)

INDEPENDENCE:
8 Rounds
10 GHDs (or V-Ups)
4 Deadlifts (185/125)
(Scored by Time)

Monday 3/9/26

CFP
Warm Up
6:00 AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push Ups

Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
4 Box Jump Overs
4 Push Ups

 

Back Squat 4×3
Every 2:30 × 4 sets
3 Back Squats @72-75%
Ocean Drive – FREEDOM (RX):
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE:
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike

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

Friday 3/6/26

CFP
Warm Up
8:00 AMRAP
30-second Easy Air Bike
10 Banded Pull Aparts
10 Scap Pulls or Ring Rows
5 Hand Release Push Ups
10-second Hollow Hold
–into–
Teaching Focus

Workout Prep:
2 Sets
5/4 Calorie Air Bike @ workout pace
5 Bench Press (build in weight)
-rest :30 between sets

Gymnastics: Bar Muscle-Ups / Strict Pull-ups
Level 1:
A. 3 sets of max Strict Pull Ups (or 5 strict pull-up negatives with a 4-second descent). Rest 1 minute between sets.
+
12 min EMOM:
Min 1: 6 Bent Over Barbell Rows
Min 2: Max Chin over Bar Hold with 30 second cap (Perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-10 Straight Arm Banded Lat Pull Downs
Min 4: Rest minute

Level 2:
A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
+
12 min EMOM:
Min 1: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 2: Rest minute
Min 3: 1 Spotted Bar Muscle Up
Min 4: Rest minute

Level 3:
A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
+
On the 2 minutes for 6 sets:
6/4 Cal Ski or Row
4 Bar Facing Burpees
AMRAP Bar Muscle Ups until the 60 second mark

Dance Mode – FREEDOM (RX):
10 Rounds
15/12 Calorie Air Bike
5 Bench Press (155/95)
(Score by Time)

INDEPENDENCE:
10 Rounds
12/10 Calorie Air Bike
5 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 Chest Stretch (each side)
1:00 Foam Roller Thoracic Extension (each side)
*Rest as needed between sides, movements and sets.

Thursday 3/5/26

CFP
Warm Up
9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
-into-
Teaching Focus

Workout Prep:
2 Sets
10 Double Unders
6 Air Squats
4 Double Dumbbell Ground to Overhead (light)
-rest :30 between sets

Squat Snatch 8×2
CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6

Lucky’s Dad – FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)

INDEPENDENCE:
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)

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

Wednesday 3/4/26

CFP
Warm Up
9:00 AMRAP
30-second Easy Row
8 PVC/Banded Pass Throughs
6 Pike Shoulder Taps
10-second Handstand Hold
3 empty bar Shoulder Press

Workout Prep:
2 Sets
10-second Calorie Row @ workout pace
10ft Handstand Walk or 1 Wall Walk
-rest :30 between sets

Shoulder Press 3×3
Every 2:00 × 3 sets
3 Shoulder Press @65%
Keepy Uppy – FREEDOM (RX):
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)

INDEPENDENCE:
3 Sets
8-10-12 Calorie Row
25-25-25ft Handstand Walk (or 2-2-2 Wall Walks)
(Women Calories: 6-8-10)
-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 Band Bicep Stretch (each arm)
1:00 Seated External Rotations (each arm)
*Rest as needed between sides, movements and sets.

Tuesday 3/3/26

CFP
Warm Up
3 Rounds
45-second Easy Row
8 Glute Bridges
8 Box Step Ups
4 Up Downs
15-second Knee Plank

Workout Prep:
2 Sets
3 Deadlifts @ workout load
2 Burpee Box Jump Overs
-rest :30 between sets

 

Deadlift 3×3
Every 2:00 × 3 sets
3 Deadlifts @65%
For Real Life! – FREEDOM (RX):
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)

INDEPENDENCE:
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)

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

Monday 3/2/26

CFP
Warm Up
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
5 Hanging Knee Raises
10 Deadbugs
3 Empty Bar Back Squats

Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
3 Dumbbell Front Squats (build in weight)
3 Toes to Bar

Back Squat 3×3
Every 2:00 × 3 sets
3 Back Squats @65%
Bluey and Bingo – FREEDOM (RX):
Every 4:00 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)

INDEPENDENCE:
Every 4:00 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar

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

Friday 2/27/26

CFP

Warm Up
10:00 AMRAP
1:00 Easy Machine
10 PVC/Banded Pass Throughs
5 Push Press (empty bar)
5 Hang Muscle Cleans
5 Pike Push Ups
10 Box Step Ups

Workout Prep:
2 sets:
3 Hang Power Clean (build in weight)
3 Handstand Push Ups
3 Box Jump Overs (build in height)
-rest 30-seconds-

Shoulder Press 3×5
Every 2:00 × 3 sets
5 Shoulder Press @55%

Beef Chili – FREEDOM (RX):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (50s/35s)
Handstand Push Ups
Box Jumps (30/24)
(Score by Rounds+Reps)

INDEPENDENCE:
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (35s/25s)
Handstand Push Ups (1 abmat)
Box Jumps (24/20)
(KG conv: 15/10 DBs)

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.

Thursday 2/26/26

CFP

Warm Up
2:00 Easy Machine
-into-
3 Rounds
10 Scap Pulls (rings or bar)
4 Lunge Matrix (each)
10-second Dead Hang
10 Alternating V-Ups

Workout Prep:
1 Round:
20-second Moderate Machine
4 Sit-Ups
4 Step-Back Lunges

Gymnastics: Ring Muscle Ups / Strict Pull-ups
Level 1:
False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. Elevate feet if able.
+
12min EMOM:
Min 1: 8 Single Arm DB Row/per arm
Min 2: Max Chin Over Ring Hold (30 sec cap)
Min 3: 6-8 Hanging Scap Circles in each direction
Min 4: Rest minute

Level 2:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
12min EMOM:
Min 1: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers
Min 2: Rest minute
Min 3: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 4: Rest minute

Level 3:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
Perform one AMRAP unbroken set of Ring Muscle Ups
+
8 min EMOM of:
Odd: 30 Sec Row @ 5k effort
Even: 50% of AMRAP unbroken Ring Muscle Ups
(If you performed 8 unbroken ring muscle ups, you will now do 4 every even minute)

Gazpacho – FREEDOM (RX):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)

INDEPENDENCE:
No Change to Workout

LIBERTY:
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
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 Side Lying Rotations (each side)
1:00 Seated QL Stretch (each side)
*Rest as needed between sides, movements and sets.

Wednesday 2/25/26

CFP

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

Workout Prep:
3 sets:
4 Wall Balls
3 Pull Ups
2 Power Snatch (build in weight)

Deadlift 3×5
Every 2:00 × 3 sets
5 Deadlifts @60%

Clam Chowder – FREEDOM (RX):
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (135/95)
(Score by Time)

INDEPENDENCE:
3 Rounds
30 Wall Balls (14/10)
15 Pull Ups
10 Power Snatch (115/80)

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

2 Sets
1:00 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.