Crossfit Pistoleros

Forging Elite Athletes

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-

Monday 4/20/26

CFP
Warm Up
3 sets:
12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm
Rest 1 min
6 On Knee Tripod Push Ups to Downward Dog OR 12-15ft Lateral HS Walk each direction
Rest 1 min

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

Gymnastics (Handstand Walk)
Level 1:
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute

Level 3:
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute

Super Mario – FREEDOM (RX):
4 sets – 4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Rounds + Reps each set)

INDEPENDENCE:
4 sets – 4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-

LIBERTY:
4 sets – 4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-

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.
Optional Accessory
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 between sets-

Friday 4/17/26

CFP
Warm Up
3 Rounds
1:00 Easy Row
5 Inchworms
5 Dynamic Squat Stretches
5 PVC-Empty Bar Muscle Cleans
5 PVC-Empty Bar Front Squats
5 Ring Row
5 Hanging Knee Raises

Workout Prep:
2 Controlled Round @ 60%
2 Front Squats @ Workout Weight
1–2 Muscle-Up Variation

 

Bench Press 5×5
Every 2:00 x 5 sets
5 Bench Press @ 70% OR RPE 7
Chevy Bel Air – FREEDOM (RX):
9-7-5
Front Squats (155/105)
Ring Muscle Up
-@10:00-
5-7-9
Front Squats (155/105)
Ring Muscle Up
(Scored by Time each set)

INDEPENDENCE:
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)

LIBERTY:
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up

Cool Down
3-5 minutes of easy cardio
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
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00 between sets-

Thursday 4/16/26

CFP
Warm Up
3 Rounds
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC-Empty Bar Muscle Snatch
20-second Knee Plank

Workout Prep:
1 Controlled Round @ 60%
5/4 Calorie Row
2 Burpee over Bar
2 Power Snatches @ Workout Weight

Power Snatch 10×2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
Porsche 911 – FREEDOM (RX):
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch (135/95)
(Scored by Time)

INDEPENDENCE:
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (115/80)

LIBERTY:
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.

Optional Accessory
Accumulate 3:00 (total) of Each Movement
– Plank Hold (elbows)
– Dead Hang from Pull Up Bar
* Can be split up however you like (for example, 30-second intervals back and forth) or performed unbroken. Scale the time or movement as needed to allow for at least 20 seconds of strong, consistent holds.

Wednesday 4/15/26

CFP
Warm Up
Banded 7s
-into-
6:00 AMRAP
1:00 Easy Row
8 Half Kneeling Dumbbell Shoulder Press (each)
8 Single Arm Dumbbell Upright Rows (each)
8 Scap Pull Ups
10 Alternating V-Ups

Workout Prep:
1 Controlled Round @ 60%
5 Shoulder Press @ Workout Weight

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 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute

LEVEL 2: 
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute

LEVEL 3:
5 Sets:
30 Second Max Rope Climbs
90 Second Rest

Aston Martin DB5 – FREEDOM (RX):
7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)

INDEPENDENCE:
7 Rounds
21 Shoulder Press (65/45)
21 Sit Ups

LIBERTY:
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups

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

Optional Accessory
3-4 sets
6-10 Chin Ups (supinated grip)
12 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 1:00 between sets-

Tuesday 4/14/26

CFP
Warm Up
3 Rounds
1:00 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls
5 PVC Hang Muscle Cleans
5 PVC Front Squats

Workout Prep:
2 Controlled Rounds @ 60%
4 Box Step Overs
2 Deadlifts @ Workout Weight

Clean Pull + Hang Clean + Front Squat 6×3
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
VW Beetle – FREEDOM (RX):
4 sets – 3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)

INDEPENDENCE:
4 sets – 3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time

 

LIBERTY:
4 sets – 3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.

Optional Accessory
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 1:00 between sets-

Monday 4/13/26

CFP
Warm Up
2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 Ring Rows

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

 

Half Murph – FREEDOM (RX):
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)

INDEPENDENCE:
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run

 

LIBERTY :
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run

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.

Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-

Friday 4/10/26

CFP
Warm Up
2:00 Row
-into-
3 sets:
8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per arm
Rest 1 min
6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each direction
Rest 1 min

Workout Prep:
1 controlled set @ 60%
100m Row
5 Push Ups

Gymnastics (Handstand Walk)
Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold

Level 2:
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold

Level 3:
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold

Hyacinth – FREEDOM (RX):
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)

INDEPENDENCE:
15:00 AMRAP
450/400m Row
20 Push Ups

LIBERTY:
15:00 AMRAP
300/250m Row
15 Plate Floor Press

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.