Crossfit Pistoleros

Forging Elite Athletes

Friday 7/17/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
5 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC High Hang Power Snatches
3 PVC Hang Power Snatches
3 PVC Power Snatches
2 Burpee Facing PVC
3 Kip Swings

Workout Prep:
2 Sets
1 Power Snatch @ Workout Weight
2 Bar Facing Burpees
3 Toes to Bar
• Practice being smooth from one to the next and ensure a clear path from station to station.

3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
We Find It’s Always Better to Fire People On a Friday – FREEDOM (RX):
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
TIME CAP: 2:00

INDEPENDENCE:
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
(KG conv: 52.5/35)

LIBERTY:
EVERY 3:00 (5 SETS)
6 Dumbbell Alt Snatch (Mod)
8 Up-Downs
10 Hanging Knee Raises
(Score is Slowest Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
1:00 [Band Bicep Stretch](https://www.youtube.com/watch?v=KDJVWyJnaHM)
*Rest as needed between sides, movements and sets.

Thursday 7/16/26

CFP
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.

Wednesday 7/15/26

CFP
Warm Up
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row

Workout Prep:
1 set
100m Row
2 Front Squats @ Workout Weight
• Remember, the squat clean counts as one front squat.

Squat Clean + Front Squat 5×2
10:00 EMOM
MIN 1 – 1 Squat Clean + 1 Front Squat (building)
MIN 2 – :30 Row (moderate)
(Score is Weight)
I Believe You Have My Stapler! – FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
TIME CAP: 20:00

INDEPENDENCE:
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor

LIBERTY:
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch](https://youtu.be/nS1xJ_ymEuU)
1:00 Calf Smash
*Rest as needed between sides, movements and sets.

Tuesday 7/14/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push Ups
5 Box Jump Overs (low)

Workout Prep:
1 Round
4 Box Jump Overs
3 Pull Ups
2 Strict Handstand Push Ups

Hi, My Name is Steve – FREEDOM (RX):
AMRAP 20:00
21 Box Jump Over (24/20)
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)

INDEPENDENCE:
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull Ups
9 DB Strict Press or 6 Strict Handstand Push Ups
(Score is Rounds + Reps)

LIBERTY:
AMRAP 20:00
15 Box Step Overs (20)
12 Jumping Pull Ups or Ring Rows
9 DB Strict Press (Light)
(Score is Rounds + Reps)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Elbow to Floor Stretch](https://youtu.be/BCLpXrT3SjI)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.

Monday 7/13/26

CFP
Warm Up
8:00 Flow
0:00–2:00
Easy Air Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20 seconds Moderate Bike

Workout Prep:
2 Rounds
10 second Calorie Air Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit Ups

Box Squat 3×10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
Sounds Like Somebody’s Got a Case of the Mondays! – FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

INDEPENDENCE:
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

LIBERTY:
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Jefferson Curl](https://www.youtube.com/watch?v=OCgO96FgnTE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=20)
1:00 [Forearm Smash](https://www.youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12)
*Rest as needed between sides, movements and sets.

Friday7/10/26

CFP
Warm Up
8:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Deadbugs
10 PVC Good Mornings
10 Dynamic Squat Stretches
4:00–8:00
2 Rounds
5 Wall Balls
100m Row
3 Empty Bar Back Squats (slow and controlled)

Workout Prep:
2 Rounds (build in pace)
100m Row
5 Wall Balls

Pimm’s Cup – FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

INDEPENDENCE:
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
(KG conv: 9/6, 6/4)
-Rest until 12:00, then move on to Part 2-

LIBERTY:
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-

Part 2: Starting at the 12:00 mark – FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)

INDEPENDENCE:
No change to workout

LIBERTY:
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Smash
1:00 [Frog Stretch](https://youtu.be/SUENf0yNR_A)
*Rest as needed between sides, movements and sets.

Thursday 7/9/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
3 Rounds
10 Banded Pull Aparts
5 Hand Release Push Ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans

Workout Prep:
3-4 Building Sets
3 Hang Power Cleans (build in weight)
3 Push Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.

Bench Press 1×5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
Championship Point – FREEDOM (RX):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
TIME CAP: 12:00

INDEPENDENCE:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
(KG conv: 52.5/35)

LIBERTY:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)

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](https://youtu.be/jEu2lUimnZk)
1:00 [Seal Stretch](https://youtu.be/HeyZDc8dCcc)
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.

Wednesday 7/8/26

CFP
Warm Up
0:00–2:00 Easy Bike or Jump Rope
2:00–6:00
2 rounds
10 PVC Pass Throughs
10 PVC Around the Worlds (both)
10 Deadbugs
10 Glute Bridges
5 Roll and Reach
5 Inchworms
6:00–10:00
3 rounds
5 PVC Snatch Deadlifts
5 PVC Snatch High Pulls
5 PVC Overhead Squats

Workout Prep:
2 rounds:
2 Overhead Squats @ workout weight
3 Toes to Bar
2 Lateral Burpees over Bar

Snatch 1×2
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)
Serena & Venus – FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time)
6:00 Time Cap

INDEPENDENCE:
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time)

Time Cap: 6:00

LIBERTY:
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)

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](https://youtu.be/TAeYTSRNyKM)
1:00 [Pigeon Stretch](https://youtu.be/9DGA5vMXcbQ)
*Rest as needed between sides, movements and sets.

Tuesday 7/7/26

CFP
Warm Up
0:00–2:00 Easy Bike
2:00–5:00
2 rounds
20 Single Unders
10 Alternating V-Ups
10 Banded Strict Press
5:00–9:00
2-3 rounds
5 Light Dumbbell Strict Press (each)
10 Double Unders
10 Sit Ups
20-second Calorie Bike

Workout Prep:
10 Double Unders
5 Push Press/Arm
5 Sit Ups
5/4 Cal Bike
• Confirm scaling and weight selection.

Monday 7/6/26

CFP
Warm Up

0:00–2:00 Easy Jog
2:00–4:00
2 rounds
Banded 7s
4:00–10:00
3 rounds
10 Leg Swings (each)
10 Step Back Lunges
10 Hanging Knee Raises
10 Ring Rows
5 Inchworms

Workout Prep:
1 set
100m Run
2-3 Bar Muscle Ups (or scale)
• Reminder: You cannot take your hands off the pull up bar by resting your chest on top of the bar between Muscle Up reps.

Federer vs Nadal – FREEDOM (RX):

FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)

TIME CAP: 20:00

INDEPENDENCE:
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
(Score is Time)

LIBERTY:
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
(Score is Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Bench Stretch for Lats](https://www.youtube.com/watch?v=o91IpxSmcG4&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1)
1:00 [Barbell Forearm Stretch](https://www.youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2)
*Rest as needed between sides, movements and sets.