Crossfit Pistoleros

Forging Elite Athletes

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.

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.