Crossfit Pistoleros

Forging Elite Athletes

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.

Wednesday 7/1/26

CFP
Warm Up
10:00 Running Build
0:00–2:00 Easy Jog
2:00–5:00
2 rounds
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
5:00–10:00
2 rounds
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups

Workout Prep:
1 set
2 Strict Pull Ups
3 Push Ups
4 Sit Ups
*Adjust reps or scale as needed during the break between workouts.

Broad Stripes and Bright Stars: Part 1 – FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
TIME CAP: 10:00
-Rest Until 15:00 mark then complete Part 2-

INDEPENDENCE:
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-

LIBERTY:
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-

Part 2 – FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)

INDEPENDENCE:
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups

LIBERTY:
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Glute Smash
1:00 [Frog Stretch](https://youtu.be/SUENf0yNR_A)
1:00 [Pigeon Stretch](https://youtu.be/9DGA5vMXcbQ)
*Rest as needed between sides, movements and sets.

Tuesday 6/30/26

CFP
Warm Up
10:00 Clean & Jerk Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
10 Roll and Reach
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
5:00–10:00
3 Rounds
3 Up Downs
5 Broad Jumps
5 PVC Muscle Cleans
5 PVC Strict Press
5 PVC Power Cleans + Push Press
Big Grace: Part 1 – FREEDOM (RX):
GRACE
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
-Rest until the 10:00 mark, then Complete Part 2-

INDEPENDENCE:
FOR TIME
30 Clean & Jerks (115/75)
-Rest until the 10:00 mark, then Complete Part 2-

LIBERTY:
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-

Part 2 – FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)

INDEPENDENCE:
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)

LIBERTY:
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Elevated Calf Stretch](https://www.youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22)
1:00 [Band Bicep Stretch](https://www.youtube.com/watch?v=KDJVWyJnaHM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=6)
*Rest as needed between sides, movements and sets.

Monday 6/29/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Overhead Squats
4:00–7:00
2 Rounds
4 Up Downs
4 Box Step Ups
4 Front Squats (empty bar)
4 Back Squats (empty bar)
4 Overhead Squats (PVC or bar)

Workout Prep:
1 Round @ 60–70%
2 Burpee Box Jump Overs
2 Overhead Squats
2 Front Squats
2 Back Squats

Overhead Squat 1×3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
We Stand for Freedom – FREEDOM (RX)
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)
TIME CAP: 20:00

INDEPENDENCE:
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)

LIBERTY:
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)

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](https://www.youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.

Friday 6/26/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups

Workout Prep:
2 Rounds @70%
100m Row
5 Thrusters (at workout weight)
3 Pull-Ups

Cookout Season – FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)
TIME CAP: 20:00

INDEPENDENCE:
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
8500/725m Row
(Scored by Time)

LIBERTY:
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)

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)
*Rest as needed between sides, movements and sets.

Thursday 6/25/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 Single Arm Upright Rows (each)

Workout Prep:
2 Rounds @ 60–70%
5 GHDs
4 Box Step-Ups
4 Push-Ups

Bench Press 1×2
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
Ice Cold Lemonade – FREEDOM (RX):
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)
TIME CAP: 18:00

INDEPENDENCE:
2 ROUNDS FOR TIME
40 GHDs (or V-Ups)
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)

LIBERTY:
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Floor Plate Press (or Knee Push Ups)
(Scored by Time)

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 [Supine Twist](https://www.youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23)
*Rest as needed between sides, movements and sets.

Wednesday 6/24/26

CFP
Warm Up
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups

Workout Prep:
2 sets
100m Run (Build up to workout pace)
2 Deadlifts @workout weight
-rest 30 seconds between sets-

Summer Sunsets – FREEDOM (RX):
5 SETS
400m Run
8 Deadlifts (315/205)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
TIME CAP: 3:00

INDEPENDENCE:
5 SETS
400m Run
8 Deadlifts (275/185)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)

LIBERTY:
5 SETS
200m Run
10 Deadlifts (light)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)

Accessory
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
(Scored by Completion)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall](https://www.youtube.com/watch?v=TKRENSqyvKk)
1:00 [Open Book](https://www.youtube.com/watch?v=wU7z8832Uic)
*Rest as needed between sides, movements and sets.