Thursday 7/16/26

Warm Up

10:00 Flow

0:00–2:00 Easy Jog

2:00–5:00

2 Rounds

10 Leg Swings (each)

10 Walking Lunges

25ft Butt Kicks

25ft High Knees

5:00–10:00

3 Rounds

30 Single Unders

100m Run (easy-moderate pace)

Workout Prep:
2 Rounds
100m Run
10 Double Unders
• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately.

Gymnastics (Skill Development)

10:00 PRACTICE / SKILL DEVELOPMENT

Handstand Walk, Handstand Hold, & Overhead Stability Work

WORKOUT – Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)

Independence:
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)

Liberty:
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders

Did You See My Memo? – FREEDOM (RX):

FOR TIME

800m Run

150 Double Unders

600m Run

100 Double Unders

400m Run

50 Double Unders

200m Run

(Score is Time)

TIME Cap: 20:00

INDEPENDENCE:
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)

LIBERTY:
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)

Cool Down

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

[Crossover Symmetry Recovery](https://www.youtube.com/watch?v=Y80mRnwkGGk&t=11s) – 6 second negative each exercise

2 Sets

1:00 [Toe Elevated Knee Over Toe Stretch](https://www.youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21)

1:00 [Posterior Hip Stretch](https://www.youtube.com/watch?v=_p09fVGemrg&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=10)

*Rest as needed between sides, movements and sets.

Crossfit Pistoleros

Forging Elite Athletes

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