Crossfit Pistoleros

Forging Elite Athletes

Friday 6/5/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
5 Ring Rows
10-second Handstand Hold
5 PVC Muscle Cleans + 5 Front Squats
5:00–10:00
2 rounds
10 Deadbugs
2 Zombie Rope Climbs (or 5 Pull Ups)
10 Handstand Shoulder Taps (or Pike Shoulder Taps)
3 Empty Bar Power Cleans + 3 Front Squats

Workout Prep:
1 Round @ 60–70%
1 Rope Climb or 3 Pull-Ups
10ft Handstand Walk
2 Front Squats @workout weight

Froning’s Revenge – FREEDOM (RX):
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (185/125)
25ft Handstand Walk (or 2 Wall Walks)
(Scored by Time)
*Barbell is from the floor, not rack

INDEPENDENCE:
6 Rounds
1 Rope Climb (or 3 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (155/105)
25ft Handstand Walk (or 2 Wall Walks)

LIBERTY:
6 Rounds
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
25ft Bear Crawl
8 Dumbbell Front Squats (moderate)
25ft Bear Crawl

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-

Thursday 6/4/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Ski or Row
2:00–5:00
3 Rounds
10 Walking Lunge Steps
10 Dead Bugs
10 Sit Ups
5 Kip Swings
5:00–10:00
3 Rounds
:30 Moderate Machine (Row or Ski)
5 GHD Sit-Ups to Parallel (or V-Ups)
5 Hanging Knee Raises

Workout Prep:
1 Round @ 60–70%
5/4 Cal Machine
4 GHDs (or V-Ups)
4 Toes-to-Bar

Midline Century – FREEDOM (RX):
3-3-3-4:00 AMRAP
20/15 Calorie Row or Ski
20 GHDs (or V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)

INDEPENDENCE:
3-3-3-4:00 AMRAP
15/12 Calorie Row or Ski
15 GHDs (or V-Up)
Max Toes to Bar (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

LIBERTY:
3-3-3-4:00 AMRAP
12/10 Calorie Row
15 Sit Ups
Max Hanging Knee Raises (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

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 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1:00 between sets-

Wednesday 6/3/26

CFP
Warm Up
8:00 Dual Prep Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–6:00
2 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Muscle Snatch
6:00–8:00
2 Rounds
2 Lateral Burpees Over Bar
4 Empty Bar Power Snatches

Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
* Build close to workout pace

Today we are performing the June Burpee Challenge workout.Once complete, you will rest until the 20:00 mark and then perform “RANDY”.
June Burpee Challenge – FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

INDEPENDENCE:
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

LIBERTY:
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)

 
Rest 8:00 after Part 1 and begin this at 20:00…

FREEDOM (RX) – RANDY
For Time:
75 Power Snatch (75/55)
(Scored by Time)
TIME CAP: 12:00

INDEPENDENCE:
For Time:
75 Power Snatch (65/45)
(KG conv: 30/20)

LIBERTY:
For Time:
50 Dumbbell Snatch (light)

*In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.*

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 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
 
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest

Tuesday 6/2/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5 PVC Muscle Cleans + Shoulder Press
5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Kipping Pull Ups + 1 Kipping Chest to Bar
3 Empty Bar Back Squats from the ground (power clean and jerk to the back rack)

Workout Prep:
2 Rounds @ 60–70%
3 Back Squats
3 Chest to Bar Pull Ups (Round 2: 1 Bar Muscle Up or scaled option)

The Dirty 30s – FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
TIME CAP: 16:00
* Barbell is from the floor, not rack

INDEPENDENCE:
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)

LIBERTY:
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-

Monday 6/1/26

CFP

 http://www.crossfitpistoleros.com/wp-content/uploads/2016/06/Larranaga-8x10-731x1024.jpg

 

      Jules

      Buy In: 100 Double Unders (150 Singles)

      5 Rounds:

      31 Kettlebell Swings 53/35

      20 Goblet Squats 53/35

      16 Kettlebell Sit-ups 53/35

      Cash Out: 100 Double Unders (150 Singles)

 

 

———————————————————————————————————————————————————————-

The Final Toll + The Run – FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
TIME CAP: 8:00
-Rest until 10:00-
For Time:
2 Mile Run
(2 Scores: Scored by Time)

INDEPENDENCE:
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run

LIBERTY:
30 Dumbbell Bench (light)
200 Single Unders
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run

Friday 5/29/26

CFP
Warm Up
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 Worlds Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Hang Power Snatch
-Start with PVC and progress to a Empty bar in rounds 2/3

Workout Prep:
2 sets
:30 @ easy pace
:20 @ moderate pace
:10 @ target test pace
:30 rest
• Use this to lock in target watts or calories per minute
• You should know exactly what pace you will hold before starting

Power Snatch 3×1
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.
Naboo (Retest from May 5th) – FREEDOM (RX):
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)

INDEPENDENCE:
No Change to Workout

LIBERTY:
10:00 Watt Test (Bike Erg)
or
10:00 Calorie Air Bike Test
or
10:00 Calorie Row Test
(Scored by Average Watts or Total Calories)

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.
Optional Accessory
3-4 sets
10 Band Assisted Strict Chin Ups (just enough band to stay Unbroken) (supinated grip) (lighter band than last time is goal)
-rest 30 secs-
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1:00 between sets-

Thursday 5/28/26

CFP
Warm Up
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat, building intensity

Workout Prep:
1 Round @ 60–70%
100m Run
10 Double Unders
4 Toes to Bar

Gymnastics (Rope Climb)
Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps

Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts

Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

Level 3:
8 min AMRAP:
1-2-3… Rope Climb
5-10-15… Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs

Uncle Sam’s Slam – FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)
Time Cap: 2:30

INDEPENDENCE:
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

LIBERTY:
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises

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.
Optional Accessory
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-

Wednesday 5/27/26

CFP
Warm Up
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks

Workout Prep:
2 Rounds @ 60–70%
2 Burpee Over Bar
2 Shoulder to Overhead
2 Front Rack Lunges

Clean & Jerk 1×1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you’re feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
The Liberty Lift – FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)

INDEPENDENCE:
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)

LIBERTY:
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

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.
Optional Accessory
3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)

Tuesday 5/26/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
5:00–8:00
2 rounds
6 Empty Bar Deadlifts
5 Abmat Sit-Ups
:20 Row @ moderate pace

Workout Prep:
1 Round @ 60%
5/4 Cal Row
5 Sit-Ups

Deadlift 4×2
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
Swole Team Six – FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)
Time Cap: 0:50

INDEPENDENCE:
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups

LIBERTY:
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups

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.
Optional Accessory
3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-

Monday 5/25/26

CFP
Warm Up
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7s

Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats

MURPH – FREEDOM (RX):
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

INDEPENDENCE:
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.

LIBERTY:
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press, and Squats as needed.

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.
Optional Accessory
2-3 sets
30 Weighted Russian Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-