Crossfit Pistoleros

Forging Elite Athletes

Thursday 5/14/26

CFP
Warm Up
5:00 Flow (Workout Prep)
3 rounds
100m Run
10 Air Squats
6 Box Step Ups
25ft Walking Lunge
-into-
4:00 Flow (Gymnastics Prep)
2 rounds
10 second Dead Hang
5 Ring Rows
5 Hanging Knee Raises
10 second Hollow Hold

Workout Prep:
2 Rounds @ 60–70%
100m Run
4 Box Jumps (step down)
10ft Walking Lunge
• Build in pace
• Reinforce movement control, scale distance and reps prior to starting.

Gymnastics (Rope Climbs)
Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts

Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest

Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2×50/35lb
1 Rope Climb
(KG conv: 22.5/15)

Saint-Honoré – FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)
TIME CAP: (20:00)

INDEPENDENCE:
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge

LIBERTY:
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest

Wednesday 5/13/26

CFP
Warm Up
7:00 Build Flow
0:00–3:00 Easy Bike
3:00–5:00
2 rounds
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
5:00–10:00
3 Rounds
5 Hanging Knee Raises
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squats
2 Burpee Over Bar
-Start with a PVC and progress into an empty barbell through rounds 2-3

Workout Prep:
3 sets
3 Toes to Bar
3 Overhead Squats
2 Burpee Over Bar
-rest 30-60 second between-
• Build in weight and pacing across sets
• Confirm scaling before starting

Tuesday 5/12/26

CFP
Warm Up
2 rounds
30-second Air Bike (easy-moderate)
30-second Row (easy-moderate)
-into-
3 Rounds
10 Deadbugs
3 Broad Jumps
10 Single Dumbbell Suitcase Deadlifts (each)
3 PVC Clean Deadlifts

Workout Prep:
2 Progressive Builds
Round 1:
30 second Cal Row @ moderate
30 second Cal Bike @ moderate
-rest 1:00-
Round 2:
15 seconds Cal Row @ target pace
15 seconds Cal Bike @ target pace
• Build heart rate and confirm pacing while practice transitions.
• You should know your target pace before starting

Clean Deadlift 5×3
Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)
Mille-Feuille – FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)
TIME CAP: 4:00 Per Set

INDEPENDENCE:
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike

LIBERTY:
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Optional Accessory
3-4 sets
12 Incline Dumbbell Hammer Curls @ RPE 8/10
12 Barbell Skull Crushers @ RPE 8/10
-rest 1:00 between sets-

Monday 5/11/26

CFP
Warm Up
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches

Workout Prep:
2 rounds @ 60%
100m Run
2 Pull Ups
3 Push Ups
5 Air Squats
• Lock in pacing from run into first round
• Confirm scaling and rep breakdown

Profiterole – FREEDOM (RX):
25:00 AMRAP
1 Mile Run
Max Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE:
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats

LIBERTY:
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-

Friday 5/8/26

CFP
Warm Up
7:00 AMRAP
100m Run
5 Ring Rows or Scap Pull Ups
5 Hanging Knee Raises
10 Air Squats
10 second Dead Hang

Workout Prep:
1 Round @ 60–70%
100m Run
1 Rope Climb (or 4 Pull Ups)
• Confirm rope scaling and comfort
• Reinforce pacing from run into rope

Jakku – FREEDOM (RX):
20:00 AMRAP
200m Run
2 Rope Climbs
(Scored by Rounds + Reps)

INDEPENDENCE:
20:00 AMRAP
200m Run
1 Rope Climb

LIBERTY:
20:00 AMRAP
200m Run
2 Zombie Rope Climbs

Accessory
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (RPE 6-7)
Dumbbell Bench Press (RPE 6-7)
*Not a workout, don’t sprint through this.
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.

Thursday 5/7/26

CFP
Warm Up
2:00 Machine (Use this time to demo and show movements in the warm up)
-into-
3 Rounds
30Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
3 Bench Press (Slow and controlled)

Workout Prep:
3 sets (build in weight and tempo on movements)
10 Double Unders
2 Burpee Over Bar
3 Deadlifts
-use the changing of weights as the rest between sets
• Confirm pacing and deadlift strategy
• Reinforce quick transitions

Bench Press 5×3
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Kashyyyk – FREEDOM (RX):
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
Cap: 2:00 Per Set

INDEPENDENCE:
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-

LIBERTY:
6 sets
30 Single Unders
8 Up Downs
8 Dumbbell Deadlifts (moderate)
-rest 1:00 between sets-

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 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-

Wednesday 5/6/26

CFP
Warm Up
7:00 Build Flow
0:00–2:00
Easy Row or Bike
2:00–4:00
3 rounds
5 PVC Deadlifts
5 PVC Hang Power Cleans
5 Push Press
-into-
4:00–7:00
2 rounds
3 Hang Power Cleans (empty bar)
3 Push Jerks
6 Air Squats

Workout Prep:
2 sets
3 Hang Power Cleans
3 Shoulder to Overhead
-build in weight
• Confirm barbell cycling strategy
• Reinforce pacing between movements

Clean & Jerk 3-1
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
Coruscant – FREEDOM (RX):
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead (95/65)
-rest 4:00-
9-15-21
Shoulder to Overhead (95/65)
Hang Power Clean (95/65)
(Scored by Time each set)
TIME CAP: 7:00

INDEPENDENCE:
21-15-9
Hang Power Clean (75/55)
Shoulder to Overhead (75/55)
-rest 4:00-
9-15-21
Shoulder to Overhead (75/55)
Hang Power Clean (75/55)
(Scored by Time each set)

LIBERTY:
15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)
(Scored by Time each set)

Optional Accessory
3-4 sets:
8 Strict Pull Up
12 Single Dumbbell Upright Row (each) (easy/moderate)
24 Ring Row (easy)
-rest 1:00 between sets-
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.

Tuesday 5/5/26

CFP
Warm Up
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 World’s Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Snatch Balance
-Start with a PVC and progress to an 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
• Plan our exactly what pace you will hold before starting

Snatch 6×2
Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8
Naboo (Mayhem FTP Test) – 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)

Optional Accessory
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
-rest 1:00 between sets-
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.

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-