Crossfit Pistoleros

Forging Elite Athletes

Tuesday 2/10/26

CFP

Warm Up

7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar

Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar 

Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)

Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings

Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

 PB&J – FREEDOM (RX):
2 SETS
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)

INDEPENDENCE:
2 SETS
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets

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 02/09/26

CFP

Warm Up

Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
8 Cossack Squats
3 Clean Deadlifts
3 Hang Muscle Cleans (With PVC / empty bar)
3 Front Squats (With PVC / empty bar)
3 Push Press (With PVC / empty bar)
3 Up Downs (With PVC / empty bar)
-into-
Teaching Focus

Workout Prep:
1 Round
5/4 Cal Bike
2 Clean & Jerks @ workout load

Scoring:

Squat Clean + Push Jerk 10×1

Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6

Scoring:

Sprinkles on my Cupcake

**FREEDOM (RX):**
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)
(KG conv: 60/42.5 C&J)

**INDEPENDENCE (Intermediate):**
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)
(KG conv: 52.5/35 C&J)

**LIBERTY (Beginner):**
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)

Scoring:

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.

Scoring:

Friday 2/6/26

CFP
Warm Up
Movement Prep/Activation:
Banded 7’s
-into-
9:00 AMRAP
30-second Row
5 Scap Pull Ups
5 Single Arm Ring Rows (each)
5 Toe Assist Ring Muscle Ups
5 Wall Balls

Workout Prep:
1 Round
5 Wall Balls
5/4 Calorie Row
1 Muscle Up

 Open 20.5 – FREEDOM (RX)
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Reps Completed at 20 minutes. Note time if finished)

INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)

(Scored by Reps Completed at 20 minutes. Note time if finished)

Core Work

3 sets:

10 Seated Oblique Twists with Med Ball (each side)

-rest 30 seconds-

20 Plank KB Pull Unders

-Rest 1:00 between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

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 2/5/26

CFP
Warm Up
8:00 AMRAP
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC – empty bar)
3 High Hang Muscle Snatch (PVC – empty bar)
3 Overhead Squats (PVC – empty bar)
10 Sit-Ups
-into-
3:00
Build Up to working weight (focus on smooth touch and go reps)
2 Touch and Go Power Snatch + 1 Overhead Squat

Workout Prep:
2 sets
10 Double Unders
5 Sit Ups
Rest :30

Power Snatch + Overhead Squat 5×3
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7
 
Annie – FREEDOM (RX)
50-40-30-20-10
Double Unders
Abmat Sit Ups
(Scored by Time)
INDEPENDENCE:
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups
(Scored by Time)
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 2/4/26

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

Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 Push Ups
3 Toes to Bar
Rest :30

Deadlift 4×2
Every 2:30 × 4 sets
2 Deadlifts @80–82%
On the Gridiron – FREEDOM (RX)
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)

INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar
(Scored by Time)

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 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.