Crossfit Pistoleros

Forging Elite Athletes

Friday 6/19/26 Closed for the Holiday

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 Glute Bridges
10 Deadbugs
5 Tempo Banded Good Mornings (3-second down, stand)
5:00–10:00
3 Rounds
3 Lunge Matrix (each)
5 Empty Bar Deadlifts
5 Hand Release Push Ups

Workout Prep:
2 sets
5 Deadlifts (build in weight)
3 Push Ups
• Use the adding of weight as rest between sets.

Pause Deadlifts (mid-shin for 2-3 seconds) 5×3
Every 2:00 x 5 sets
3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65%
Lumen Field – FREEDOM (RX):
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)
TIME CAP 14:00

INDEPENDENCE:
5 rounds
10 Deadlift (225/155)
15 Push Ups

LIBERTY:
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)

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 [Barbell Forearm Stretch](https://www.youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2)
*Rest as needed between sides, movements and sets.

Thursday 6/18/26

CFP
Warm Up
10:00 Flow
0:00–3:00 Easy Bike
3:00–5:00
2 Rounds
10 Step Back Lunges
10 Roll and Reach
3 Inchworms
5:00–10:00
3 Rounds
20-second Moderate Bike
10ft Dumbbell Farmer Carry Walking Lunge (light)
3 Up Downs Over Dumbbells

Workout Prep:
2 Rounds@ 60–70%
5/4 Calorie Air Bike
10ft Dumbbell Farmer Carry Walking Lunges
2 Burpees Over DBs
• Build in pace and weight on the dumbbells.

Ford Field – FREEDOM (RX):
5 sets
3:00 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(Scored by total reps)

INDEPENDENCE:
5 sets
3:00 AMRAP
20/15 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-

LIBERTY:
5 sets
3:00 AMRAP
15/12 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs Over DBs in the remaining time
-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 [Supine Twist](https://www.youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.

Wednesday 6/17/26

CFP
Warm Up
7:00 Gymnastics Flow
0:00–4:00
2-3 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10-second Deadhang
10 Alternating V-Ups
20 Single Unders
4:00–7:00
2 Rounds
10 Double Unders
3 Pike Push-Ups
6 GHD Sit-Ups or V-Ups
10-Second Ring Support Hold
5 Box Dips or Push Ups or 5-second Plank Hold

Workout Prep:
2 Rounds @ 60–70%
5 GHDs or V-Ups
2 Strict HSPU
10 Double Unders

Gymnastics – Strict Dip/Push Up
Warm-up (All Levels):
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT
Level 1:
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body

Level 2:
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body

Level 3:
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body

SoFi Stadium – FREEDOM (RX):
50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)
(Scored by Time)
TIME CAP: 20:00

INDEPENDENCE:
35 GHDs (or V-Ups)
-into-
7 Rounds
5 Strict Handstand Push Ups or 5 Dumbbell Strict Press (50s/35s)
35 Double Unders
-into-
35 GHDs (or V-Ups)

LIBERTY:
40 Sit Ups
-into-
7 Rounds
7 Dumbbell Strict Press (light)
49 Single Unders
-into-
40 Sit Ups

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Jefferson Curl](https://www.youtube.com/watch?v=OCgO96FgnTE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=20)
1:00 [Banded Hip Internal Rotations](https://www.youtube.com/watch?v=MY5nYZARLBg&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=4)
*Rest as needed between sides, movements and sets.

Tuesday 6/16/26

CFP
Warm Up
9:00 Flow
0:00–5:00
2-3 Rounds
30-second Row (easy)10 Glute Bridges
5 Tempo Air Squats (3 seconds down)
6 Banded Good Mornings
5:00–9:00
2-3 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row

Workout Prep:
2 Rounds @ 60–70%
5/4 Calorie Row
4 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).

Tempo Back Squat 5×3
Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%
BMO Field – FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women’s Calories: 4-8-12-16-20
(Scored by Time)
TIME CAP: 15:00

INDEPENDENCE:
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women’s Calories: 4-8-12-16-20

LIBERTY:
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women’s Calories: 3-6-9-12-15

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Thoracic Rotations](https://www.youtube.com/watch?v=oXmKlwycvM4&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=19)
1:00 [Toe Elevated Knee Over Toe Stretch](https://www.youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21)
*Rest as needed between sides, movements and sets.

Monday 6/15/26

CFP
Warm Up
8:00 Flow
0:00–2:00 Easy Run
2:00–4:00
2 Rounds
5 Roll and Reach
3 Inchworms
5PVC Deadlift
5 Hang Power Clean
5 Strict Press
4:00–8:00
3 Rounds
3 Empty Bar Muscle Clean + Strict Press
3 Empty Bar Power Clean + Push Press
2x50ft Shuttle Run

Workout Prep:
2 Building Sets
100m Run
3–5 Clean & Jerks (build to workout weight)
• Use the time to change the weights as rest.
• Smooth and breathe, check the clock to see how long it takes.

Power Clean & Push Jerk 6×3
Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6
TIME CAP: 1:00 per set
Gillette Stadium – FREEDOM (RX):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (135/95)
(Scored by Time Each Set)

INDEPENDENCE:
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (115/75)

LIBERTY:
Every 2:00 (8 sets)
100m Run
5 Touch and Go Dumbbell Clean & Push Press (light)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Rig QL Stretch](https://www.youtube.com/watch?v=tj8q9RM6zEM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=26)
1:00 [Shoo the Cat](https://www.youtube.com/watch?v=bHGWwHqUcH0&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=25)
*Rest as needed between sides, movements and sets.

Friday 6/12/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises

Workout Prep:
2 Rounds @ 60–70%
5 Wall Balls
3 Toes to Bar

Power Snatch 10×2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
Bees Everywhere! – FREEDOM (RX):
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
TIME CAP: 15:00

INDEPENDENCE:
3 Rounds
40 Wall Balls (20/14)
20 Toes to Bar

LIBERTY:
3 Rounds
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.

Thursday 6/11/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)

Workout Prep:
2 sets @ 60–70%
100m Run
5 Bench Press (build in weight)
1 Wall Walk
*Use the time adding weight to the bench as rest between sets

It’s Called Reading – FREEDOM (RX):
400m Run
25 Bench Press (115/75)
5 Wall Walks
400m Run
20 Bench Press (115/75)
5 Wall Walks
400m Run
15 Bench Press (115/75)
5 Wall Walks
400m Run
10 Bench Press (115/75)
5 Wall Walks
(Scored by Time)
TIME CAP: 22:00

INDEPENDENCE:
400m Run
25 Bench Press (95/55)
4 Wall Walks
400m Run
20 Bench Press (95/55)
4 Wall Walks
400m Run
15 Bench Press (95/55)
4 Wall Walks
400m Run
10 Bench Press (95/55)
4 Wall Walks

LIBERTY:
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
15 Dumbbell Bench Press (light)
3 Inchworms
200m Run
10 Dumbbell Bench Press (light)
3 Inchworms

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

Wednesday 6/10/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)

Workout Prep:
1 Round @ 60–70%
4 GHDs or V-Ups
1 Rope Climb or 2 Pull-Ups

Deadlift 1×3
Build to a 3RM Deadlift
Brothers Gotta Hug – FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)

INDEPENDENCE:
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)

LIBERTY:
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)

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

Tuesday 6/9/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)

Workout Prep:
3 Building sets
5/4 Calorie Row (build in pace)
2 Burpee Over Bar
2 Clean & Jerks (build)
• Use the time to add weight on the bar as rest
• Build to workout weight

Gymnastics (Strict Pull Up)Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

That’s Gonna Leave a Mark – FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)

INDEPENDENCE:
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)

LIBERTY:
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)

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 Chest Stretch
*Rest as needed between sides, movements and sets.

Monday 6/8/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)

Workout Prep:
2 Rounds @ 60–70%
10-second Air Bike (build in pace)
4 Goblet Squats

Back Squat 1×3
Build to a 3RM Back Squat
Fat Guy in a Little Coat – FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)
TIME CAP: 6:00

INDEPENDENCE:
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)

LIBERTY:
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

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 Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-