Crossfit Pistoleros

Forging Elite Athletes

Monday 5/4/2026

CFP
Warm Up
3 Sets
8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down)
Rest 30-45 sec
6 On-Knee Tripod Push-Ups to Downward Dog OR 2-3 Handstand Leg Lifts from Box
Rest 30-45 sec

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

Alderaan – FREEDOM (RX):
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)

INDEPENDENCE:
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run

LIBERTY:
200m Run
30 Ring Rows
200m Run
60 Plate Floor Press
200m Run
90 Air Squats
200m Run

Gymnastics (Handstand Walk)
Level 1:
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute

Level 3:
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time. 

Optional Accessory
3 sets
10 V-Ups
10 Sit Ups
10 Alternating V-Ups
10-second Hollow Rocks
-rest 1:00 between-
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.

Friday 05/01/26

CFP

Warm Up

Movement Prep/Activation:
3 Rounds
:40 Row (increase pace each round)
20 Single Unders
3 Broad Jumps
3 Inchworms
5 PVC Snatch High Pulls
5 PVC Hang Power Snatch
* Rounds 2-3 use a light/empty bar

Workout Prep:
2 sets @ 60–70%
5/4 Calorie Row
10 Double Unders

Power Snatch 8×2

Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8

Scoring: Load

Miami Heat

**FREEDOM (RX):**
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women’s Calories: 40-32-24-16-8)
(Score by Time)

**INDEPENDENCE (Intermediate):**
40-32-24-16-8
Calorie Row
80-64-48-32-16
Double Under
(Women’s Calories: 32-26-20-12-6)

**LIBERTY (Beginner):**
30-25-20-15-10
Calorie Row
60-50-40-30-20
Single Unders
(Women’s Calories: 24-20-16-12-8)

STRENGTH EXECUTION

Every 1:00 × 8 Sets
2 Power Snatch (singles) @ 72–75% or RPE 7–8

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.

Optional Accessory

2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
6-10 Tempo Ring Rows (3-second negative)
-rest 1:00 between sets-

Thursday 04/30/26

CFP

Warm Up

Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
8 Roll and Reach
3 Lunge Matrix
3 Muscle Cleans
3 Front Squats
1 Squat Clean
1 Hang Squat Clean
(PVC- Empty bar)

Workout Prep:
3 sets @ 60–70%
5 Wall Balls
2 Power Cleans (Build in weight)
• Confirm clean weight allows quick singles or small set

Squat Clean + Hang Squat Clean 6×2

Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8

Scoring: Load

New York Knicks

**FREEDOM (RX):**
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)
(KG conv: 75/50 PC, 9/6 WB)

**INDEPENDENCE (Intermediate):**
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)
(KG conv: 65/45 PC, 6/4 WB)

**LIBERTY (Beginner):**
50 Wall Ball Thrusters (light)
25 Dumbbell Power Cleans (light)
75 Wall Ball Thrusters (light)

Cool Down

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

1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.

Optional Accessory

2-3 sets
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8.5/10
-rest 1:30-2:00 between sets-

Wednesday 04/29/26

CFP

Warm Up

Movement Prep/Activation:
3:00 Bike
-into-
3 Rounds
5 Scap Pull Ups
5 Hanging Knee Raises
10 Walking Lunge Steps
3 Up Downs

Workout Prep:
3 sets (build in pace)
10-second Calorie Air Bike (note the cals completed)
2 Burpee to Bar (practice transition)
10ft Lunge

April 100 Toes to Bar Challenge

For Time:
100 Toes to Bar
(Cap: 10:00)

San Antonio Spurs

**FREEDOM (RX):**
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike
15 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-
(Scored by Distance each set)

**INDEPENDENCE (Intermediate):**
3-3-3-4:00 AMRAP
15/12 Calorie Air Bike
12 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-

**LIBERTY (Beginner):**
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
10 Up Downs
Max Step Back Lunges
-rest 1:00 between AMRAPs-

Scoring: Feet

Cool Down

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

2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory

3 sets
12 Heel Elevated Goblet Squat (6-7 RPE)
15-20 second Banded Glute Bridge Hold
-rest 1:00 between sets-

Tuesday 4/28/2026

CFP

Warm Up

3 Rounds
1:00 Machine (Bike/Row/Ski)
:15 Side Plank (each side)
10 Single Leg Glute Bridge (each side)

 

Workout Prep:
3 sets:
5 Push Press (light- into workout weight)
3 Box Jumps (low-into workout height)

 

Gymnastics (Rope Climb)

Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach

LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute

LEVEL 2: 
Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)

LEVEL 3
2 min ON/1 min OFF for 3 sets:
50ft DB Farmers Carry (50s/35s)
1 Rope Climb

Golden State Warriors – FREEDOM (RX)


10:00 AMRAP
15 Push Press (75/55)
15 Box Jump (24/20)
(Scored by Rounds + Reps)

INDEPENDENCE :
10:00 AMRAP
10 Push Press (75/55)
10 Box Jump (24/20)

LIBERTY:
10:00 AMRAP
10 Dumbbell Push Press (light)
10 Box Step Ups (20/16)

Cool Down

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

2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.

Optional Accessory

4 sets
8 Single Arm Chainsaw Rows (each side) @ RPE 8/10
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 1:00 between sets-

Monday 04/27/26

CFP

Warm Up

Movement Prep/Activation:
3:00 Continuous Flow
200m Run →
6 Alternating Step-Back Lunges →
6 Scap Pull-Ups →
8 Hollow Rocks
-Then immediately:
2 Rounds (build)
4 Pull-Ups
6 Push-Ups
8 Air Squats
(Second round slightly faster, no stopping)
-Then into barbell:
2 sets
5 Back Squats (empty bar → light load)

Workout Prep:
2 Sets
100m Run
3 Pull-Ups
5 Push-Ups
7 Air Squats

-Build to workout pace

Back Squat 5×3

Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

Scoring: Load

LA Lakers

**FREEDOM (RX):**
10 Rounds
200m run
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)

**INDEPENDENCE (Intermediate):**
10 Rounds
200m run
2 rounds of “Cindy”
4 Pull Ups
8 Push Ups
12 Air Squat

**LIBERTY (Beginner):**
10 Rounds
100m run
2 rounds of “Cindy”
5 Ring Rows
7 Floor Plate Press
9 Air Squats

FOCUS & GOALS

THEME OF THE DAY:
Squat Position → Murph Prep Volume
• Build control descent and drive out of the bottom in the squat, then apply that to sustained bodyweight volume and repeatable effort across 20:00.

Friday 4/24/26

CFP
Warm Up
2:00 Machine
-into-
3 sets
3 Inchworms
5 Roll and Reach
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
(Start with a PVC pipe and then progress into a Empty bar in sets 2-3)

Workout Prep:
2 sets
2 Unbroken Clean and Jerks (build to workout weight)

Power Clean + Hang Power Clean + Push Jerk 6×3
Every 2:00 × 6 sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% OR RPE 7
Classic GWEN – FREEDOM (RX):
15-12-9
Clean and Jerk (155/105)
Sets must be completed unbroken (touch and go)
(Scored by Time)

INDEPENDENCE:
15-12-9
Clean and Jerk (135/95)
Sets must be completed unbroken (touch and go)

LIBERTY:
15-12-9
Double Dumbbell Clean and Jerk (light)
Sets must be completed unbroken (touch and go)

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Quad Smash
2:00 Couch Stretch (each side)
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Optional Accessory
4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Hold Spanish Squats @ RPE 8/10
Rest 1:00 between sets-

Thursday 4/23/26

CFP
Warm Up
6:00 AMRAP
30-second Row
5 Air Squats
5 Box Step Ups
10 Plate Hops

Workout Prep:
1 Set
2 Box Jumps (at workout height)
5/4 Calorie Row (at workout pace)
• Set target calories per round
• Reinforce quick transition from box to row

Wario – FREEDOM (RX):
10 sets
2:00 AMRAP
10 Box Jumps (30/24)
Max Calorie Row
-rest 2:00 between sets-
(Scored by Calories per Set)

INDEPENDENCE:
10 sets
2:00 AMRAP
10 Box Jumps (24/20)
Max Calorie Row
-rest 2:00 between sets-

LIBERTY:
10 sets
2:00 AMRAP
10 Box Step Ups (20)
Max Calorie Row
-rest 2:00 between sets-

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.

Optional Accessory
4 sets
8 Double DB Z-Press @ RPE 8
10 Banded Push Ups @ RPE 8
-rest 1:00 between sets-

Wednesday 4/22/26

CFP
Warm Up
3 Rounds
10 Banded Pass Throughs
5 Dynamic Squat Stretches
-into-
3 Rounds
30 Single Unders
3 Snatch Pull + High Hang Power Snatch + Overhead Squat
3 Squat Snatch

(Start with a PVC pipe going through the first 2 rounds. Add in a empty barbell for the last round.)

Workout Prep:
2 Sets
10 Double Unders
3 Overhead Squats @ workout weight
• Confirm barbell weight and break strategy
• Reinforce smooth transitions before starting

Snatch + Overhead Squat 6×3
Every 2:00 × 6 sets
1 Squat Snatch + 2 Overhead Squats @ 70–72% OR RPE 7
Luigi – FREEDOM (RX):
10:00 AMRAP
30 Double Unders
15 Overhead Squats (75/55)
(Scored by Rounds + Reps)

INDEPENDENCE:
10:00 AMRAP
24 Double Unders
12 Overhead Squats (65/45)

LIBERTY:
10:00 AMRAP
30 Single Unders
10 Single Dumbbell Squats (light)

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roller Angels
1:00 Toe Elevated Calf Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory
4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 7-7.5
10 3-Way Calf Raises (each way)
-Rest 2:00 between sets-

Tuesday 4/21/26

CFP
Warm Up
3 Rounds
1:00 Easy Bike
5 Inchworms
10 Glute Bridges
5 Deadlifts (PVC-Empty Bar)
5 Roll and Reach Good Mornings

Note: Pay attention to your pace and the number of calories you complete during the 1:00 bike. Even though it says “easy,” this is a great time to think about pacing and to get a sense of how long the calories in the workout will take.

Workout Prep:
2 Sets
5/4 Calorie Bike @ moderate pace
3 Deadlifts (moderate to workout weight)

Deadstop Deadlift 5×3
Every 2:00 x 5 sets
3 Deadstop Deadlifts @ 70% OR RPE 7
Yoshi – FREEDOM (RX):
For Time:
90/70 Calorie Air Bike
45 Deadlifts (225/155)
(Scored by Time)

INDEPENDENCE:
For Time:
70/56 Calorie Air Bike
45 Deadlifts (185/125)

LIBERTY:
For Time:
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
8 Alternating Dumbbell Upright Rows (each side) @ RPE 7-7.5
10 Reverse Grip Barbell Curls @ RPE 7-7.5
12 Dumbbell Spider Curls @ RPE 7-7.5
-rest 2:00 between sets-