Crossfit Pistoleros

Forging Elite Athletes

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.

Friday 7/3/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 rounds
20 Single Unders
10 Hollow Rocks
5 Strict Knee Raises
4:00–7:00
2 rounds
20-second Air Bike
10 Single Unders
5 Hanging Knee Raises

Workout Prep:
1 set
5/4 Calorie Air Bike (at workout pace)
10 Double Unders
3 Toes to Bar

Rockets’ Red Glare – FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

INDEPENDENCE:
5 SETS FOR 3:00
16/12 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-

LIBERTY:
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-

Shoulder Press 1×3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(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 [Couch Stretch](https://youtu.be/ABJwGhwHq_A)
1:00 [Forearm Smash](https://www.youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12)
*Rest as needed between sides, movements and sets.

Thursday 7/2/26

CFP
Warm Up
10:00 Flow
0:00–3:00 Banded 7s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
3 Lunge Matrix (each)
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold

Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.

Gymnastics (Skill Development)=
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom:
Handstand Walk or Freestanding Handstand Hold

Independence:
Kick Ups/Box Pike Walk

Liberty:
Bear Crawl/Wall Walk

Purple Mountains’ Majesty – FREEDOM (RX):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
TIME CAP: 15:00

INDEPENDENCE:
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)

LIBERTY:
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch](https://youtu.be/ABJwGhwHq_A)
1:00 [Banded Quadruped Rotations](https://www.youtube.com/watch?v=_-4jfo-p0lE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=3)
*Rest as needed between sides, movements and sets.