Crossfit Pistoleros

Forging Elite Athletes

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.

Friday 3/13/26

CFP
Warm Up
Every 1:00 (9:00)
Minute 1: 1:00 Row
Minute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able)
Minute 3: 5 Scap Circles (forward) + 5 Kip Swings

Workout Prep:
2 Sets
3 Toes to Bar or Knee Raises
3 Push Press (light-moderate)

Gymnastics
Level 1:
9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 3: Rest minute

Level 3:
5 sets:
1:00 AMRAP
8/6 Calorie Row
Max Ring Muscle Ups in the remaining time
-Rest 1 minute between sets-

Lincoln Road Mall – FREEDOM (RX):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (95/65) after each set
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (75/55) after each set
(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 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.

Thursday 3/12/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Row
10 Glute Bridges
8 Suitcase Deadlifts (each)
8 Step Back Lunges
2 Inchworms + 2 Push Ups

Workout Prep:
2 Sets
5/4 Calorie Row building to pace
2x50ft Shuttle Run

Deadlift 4×3
Every 2:30 × 4 sets
3 Deadlifts @72-75%
Versace Mansion – FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)

INDEPENDENCE:
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)

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
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.

Wednesday 3/11/26

CFP
Warm Up
6:00 AMRAP
30-second Jump Rope
10 Banded Pass Throughs
5 PVC Strict Press
5 PVC Muscle Snatch
5 PVC Overhead Squats
20-second Plank (elbows)

Workout Prep:
3 Sets
3 Overhead Squats (build in weight)
10 Double Unders
1 Wall Walk

Shoulder Press 4×3
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
Muscle Beach – FREEDOM (RX):
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)

INDEPENDENCE:
2:00 AMRAP
10 Overhead Squat (75/55)
35 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk
(Scored by Total Time)

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

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.