Crossfit Pistoleros

Forging Elite Athletes

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.

Thursday 4/9/26

CFP
Warm Up
7:00 AMRAP
30-second Easy Bike
30 Single Unders
10 Cossack Squats
5 PVC Muscle Cleans
5 PVC Shoulder Press
5 PVC Front Squats

Workout Prep:
2 Sets
10 Double Unders
1 Squat Clean
1 Front Squat
1 Power Clean

 

Power Clean + Push Jerk 8×3
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
Freesia – FREEDOM (RX):
3 sets – 4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
Max Power Cleans (135/95) in the remaining time.
-rest 2:00 between sets-
(Scored by Total Reps each set)

INDEPENDENCE:
3 sets – 4:00 AMRAP
60 Double Unders
15 Front Squats (115/80)
60 Double Unders
Max Power Cleans (115/80) in the remaining time.
-rest 2:00 between sets-
(KG conv: 52.5/35)

LIBERTY:
3 sets – 4:00 AMRAP
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-

 

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.

Wednesday 4/8/26

CFP
Warm Up
3 Rounds
1:00 Jump Rope
1:00 Machine
-into-
3 Rounds
100m Easy Jog
10 Leg Swings
10 Pike Shoulder Taps
3 Inchworms
10-second Hollow Hold

Workout Prep:
1 controlled set
100m Run
1 Wall Walk
100m Run
1 Wall Walk

Peony – FREEDOM (RX):
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time (20 Wall Walk Cap)
(Scored by Reps in max set of Wall Walks)

INDEPENDENCE:
20:00 AMRAP
200m Run
4 Wall Walks
400m Run
8 Wall Walks
600m Run
12 Wall Walks
800m Run
Max Wall Walks in remaining time (16 Wall Walk Cap)

LIBERTY:
20:00 AMRAP
100m Run
5 Inchworms
200m Run
10 Inchworms
300m Run
15 Inchworms
400m Run
Max Inchworms in remaining time (20 Inchworm Cap)

Accessory
Accumulate 3:00 minutes:
Plank Hold (elbows)
Rest as needed. Score is total clock time at finish.
There is a 10:00 time cap.

Scaling options:
– Knee Plank Hold (elbows)
– Top of the Push Up Hold
– You can also scale down to accumulating 2 minutes instead of 3.

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 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.

Tuesday 4/7/2026

CFP
Warm Up
2:00 Machine
-into-
3 Rounds
10 Banded Pass Throughs
3 Inchworms + Double Push Ups
5 PVC Snatch Pulls
5 PVC Muscle Snatches
5 PVC Overhead Squats
10 Walking Lunge Steps

Workout Prep:
2 Sets
2 Power Snatch
2 Burpees Over Bar

Snatch Pull + Hang Snatch + Overhead Squat 7×3
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken

Cherry Blossom – FREEDOM (RX):
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (95/65)
Burpee Over Bar
(Scored by Rounds + Reps)

INDEPENDENCE:
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (75/55)
Burpee Over Bar

LIBERTY:
9:00 AMRAP
3, 6, 9, 12…
Dumbbell Snatch (light)
Up Downs

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
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.

Monday 4/6/2026

CFP
Warm Up
7:00 AMRAP
30-second easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
Workout Prep:
2 controlled sets
4 Wall Balls
3 Toes to Bar
2 Box Jumps
Tempo Back Squat 5×3
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
Daffodil – FREEDOM (RX):
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)

INDEPENDENCE:
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)

LIBERTY:
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.

Friday 4/3/26

CFP
Warm Up
Hip Halo
-into-
7:00 AMRAP
30-second Easy Single Unders
5 Single Dumbbell Squats (light)
10 Deadbugs
10 Bird Dogs
10 Roll and Reach

Workout Prep
1 Controlled Round
10 Double Unders
4 Single Dumbbell Squats @ workout weight

Good Friday – FREEDOM (RX):
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)

INDEPENDENCE:
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)

LIBERTY:
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)

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
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.

Thursday 4/2/26

CFP
Warm Up
2:00 Jump Rope
-into-
Banded 7s
-into-
3 Rounds
100m Run
10 Leg Swings (Left/Right)
5 Pike Push Ups
20-second Knee Plank

Workout Prep
1 Controlled Set at 60%
100m Run
2 Strict HSPU (or scaled option)

Clean House – FREEDOM (RX):
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)

INDEPENDENCE:
8 sets:
300m Run
10 Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)

LIBERTY:
8 sets:
200m Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
(2:00 Time Cap)

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.

Wednesday 4/1/26

CFP
Warm Up
2:00 Jump Rope:
-into-
3 Rounds
30-second Easy Bike
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts (PVC-Empty Bar)
3 Muscle Cleans (PVC-Empty Bar)
3 Hang Power Cleans (PVC-Empty Bar)
3 Power Cleans (PVC-Empty Bar)

Workout Prep
2 Sets
5/4 Calorie Bike building to pace
2 Power Cleans @ workout weight

Watch & Wait – FREEDOM (RX):
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)

INDEPENDENCE:
Every 10:00 (2 sets)
12-10-8 Calorie Air Bike
5-4-3 Power Cleans (155/105)
Womens calories: 10-8-6

LIBERTY:
Every 10:00 (2 sets)
10-8-6
Calorie Air Bike
Dumbbell Power Cleans (light)
Womens calories: 8-6-4

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.

Tuesday 3/31/26

CFP
Warm Up
2:00 Machine
-into-
8:00 AMRAP
20-second Plank
10 Pike Shoulder Taps
4 Box Step Overs
20 Plate Hops
5 Hanging Knee Raise

Workout Prep
1-2 sets
1 Wall Walk
3 Toes to Bar
3 Box Jump Overs

 

Rod of Iron – FREEDOM (RX):
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
(Scored by Total Reps)

INDEPENDENCE:
3-3-3-4:00 AMRAP
3 Wall Walks
15 Toes to Bar
Max Box Jump Overs (20/16)
-rest 1:00 between sets-

LIBERTY:
3-3-3-4:00 AMRAP
5 Inchworms
10 Hanging Knee Raises
Max Box Step Ups (20/16)
-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 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.