Crossfit Pistoleros

Forging Elite Athletes

Friday 8/21/26

CFP
WARM UP
2:00 Easy Machine
2 ROUNDS
10 Roll and Reach
10 Glute Bridges
8 Alternating Samson Lunges
8 Scap Pull Ups
2 ROUNDS
5 Empty Bar Good Mornings
5 Empty Bar Deadlifts
5 Ring Rows
5-10 Second Ring Support Hold (tip toes)

FREEDOM (RX)
9-7-5
Ring Muscle-Up
Deadlift (315/205)
(Score is Time)
TIME CAP: 8:00 

INDEPENDENCE 
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar
(Score is Time)
KG: 115/80

LIBERTY 
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up
(Score is Time)

Deadlift 1×1
(Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Triceps (each)

Thursday 8/20/26

CFP
WARM UP
2:00 Machine
2 rounds
:30 Single Unders
8 Up-Downs
10 Glute Bridges
10 Alternating Samson Lunges
10 Plank Shoulder Taps
2 rounds
20 Single Unders or 10 Double Unders
5 Burpees with Step Up
5 Kip Swings
5 Hanging Knee Raises

FREEDOM (RX)
8 SETS
48 Double Unders
12 Burpees to Bar
12 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach

TIME CAP: 2:30 Per Set
(Score is Slowest Set)

INDEPENDENCE
8 SETS
36 Double Unders
10 Burpees to Bar
10 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach
(Score is Slowest Set)

LIBERTY 
8 SETS
48 Single Unders
10 Up Downs
10 Hanging Knee Raises
-Rest 1:00 between Sets-
(Score is Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)

Wednesday 8/19/26

CFP
WARM UP
2:00 Easy Row
2 ROUNDS
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push Ups
5 Inchworm Push Ups
3 x 1:00 Row Builds
10 Empty Barbell Bench b/t Sets

FREEDOM (RX)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)
(Score is Time)
TIME CAP: 34:00

INDEPENDENCE 
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (135/85)
(Score is Time)

LIBERTY 
FOR TIME
3k Row*
*Every 3:00 (including 0:00), Perform 10 Dumbbell Bench Press (light)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
2:00 Pigeon Pose (each)
2:00 Foam Roll Low Back

Tuesday 8/18/26

CFP
WARM UP
2:00 Bike, Row, or Jog
3 SETS
10 Air Squats
8 Alt. Cossack Squats (4/side)
10 Alt. Reverse Lunges
8 Empty Barbell Front Squats
10 Alt. Elbow Punches
 
Front Squat 1×2
EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)

FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)

INDEPENDENCE 
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups
(Score is Rounds + Reps)

LIBERTY 
12:00 AMRAP
20 Air Squats
10 Ring Rows
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Forearm Smash (each)
1:00 Banded Tricep Stretch (each)

Monday 8/17/26

CFP
WARM UP
2:00 Easy Bike or Row
AMRAP x 6 MIN
6 PVC Pass Throughs
6 Empty Bar Good Mornings
6 Empty Bar RDLs
6 Scap Push Ups
6 Air Squats
BURGENER WARM UP
w/ PVC or Barbell
ISABEL – WORKOUT PART 1 – FREEDOM (RX)
FOR TIME
30 Snatches (135/95)
*Option for Squat or Power*
(Score is Time)
TIME CAP: 8:00
-Rest Until 10:00 Mark then Complete Part 2-

INDEPENDENCE 
FOR TIME
30 Power Snatch (115/75)
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-

LIBERTY 
FOR TIME
30 Hang Power Snatch (Light)
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-

WORKOUT PART 2 – FREEDOM (RX)
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

INDEPENDENCE 
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

LIBERTY
EVERY :30 FOR 10:00
1 Hang Power Snatch (Moderate)*
*Should be heavier than workout weight.
(Score is Weight)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Barbell Lat Smash L
2:00 Barbell Lat Smash R

Friday 8/14/26

CFP
WARM UP
2:00 Easy Row
-into-
2 ROUNDS
30 Single Unders
10 Alt. Leg Swings
5 Inchworms
-into-
2 ROUNDS
5 Empty Bar Deadlifts
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Push Press
3 Empty Bar Power Clean and Jerks
 
Push Press 1×10
EVERY 1:00 (8:00)
MIN 1 – 10 Push Press @ RPE 6/7
MIN 2 – :30 Row
(Score is Weight)

FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
TIME CAP: 2:30 Per Set

INDEPENDENCE 
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
(Score is Slowest Time)

LIBERTY 
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
(Score is Slowest Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Lacrosse Ball Shoulders (each)

Thursday 8/13/26

CFP
WARM UP
2:00 Machine
-into-
2 Rounds
10 Step Back Lunges
10 Glute Bridges
10 Sit Ups
5 Dynamic Squat Stretches
3 Broad Jumps
-Then-
2 Rounds
5 Empty Bar Good Mornings
5 Empty Bar Back Squats
Back Squat 1×1
FOR LOAD: 5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)
WORKOUT

FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)

TIME CAP: 18:00

INDEPENDENCE 
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups
(Scored by Time)

LIBERTY 
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups
(Scored by Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Seal Stretch

Wednesday 8/12/26

CFP
WARM UP
2:00 Easy Run or Machine Choice
2 ROUNDS
10 Alternating Leg Swings (each)
10 Air Squats
5 Inchworms
10 A-Skips (down and back)
10 Glute Bridges
1-2 ROUNDS
100m Run (build to workout pace)
10 Russian Kettlebell Swings (light)
5 Box Step Ups or Low Box Jumps

STRENGTH/SKILL
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice

FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)

INDEPENDENCE 
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)

LIBERTY 
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
(Scored by Time)
TIME CAP: 22 Minutes

INDEPENDENCE 
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)

LIBERTY 
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)

Tuesday 8/11/26

CFP
WARM UP
2:00 Bike
AMRAP x 5 MIN
6 PVC Pass Throughs
6 PVC Overhead Squats
6 Kip Swings
6 Empty Bar Muscle Snatches
1-2 SETS (w/ Empty Barbell)
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Power Snatches
Power Snatch 5×3
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)

FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

TIME CAP: 7:00 Per Set

INDEPENDENCE
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

LIBERTY 
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)

Monday 8/10/26

CFP
WARM UP
2:00 Bike or Row
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
1-2 SETS
3/3 DB Single Arm Front Squat
3/3 DB Single Arm Push Press
3/3 DB Single Arm Thruster
Front Squat 4×8
EVERY 2:30 (4 SETS)
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)

FREEDOM (RX)
FOR TIME
10 Single-Arm Dumbbell Thrusters (50/35)
15 Push-Ups
15 Single-Arm Dumbbell Thrusters (50/35)
25 Push-Ups
20 Single-Arm Dumbbell Thrusters (50/35)
35 Push-Ups
25 Single-Arm Dumbbell Thrusters (50/35)
45 Push-Ups
30 Single-Arm Dumbbell Thrusters (50/35)
(Score is Time)
TIME CAP: 15:00

INDEPENDENCE 
FOR TIME
10 Single-Arm Dumbbell Thrusters (35/25)
10 Push-Ups
15 Single-Arm Dumbbell Thrusters (35/25)
20 Push-Ups
20 Single-Arm Dumbbell Thrusters (35/25)
30 Push-Ups
25 Single-Arm Dumbbell Thrusters (35/25)
40 Push-Ups
30 Single-Arm Dumbbell Thrusters (35/25)
(Score is Time)

LIBERTY 
FOR TIME
10 Dumbbell Goblet Squat (Light)
5 Elevated Push-Ups
15 Dumbbell Goblet Squat (Light)
10 Elevated Push-Ups
20 Dumbbell Goblet Squat (Light)
15 Elevated Push-Ups
25 Dumbbell Goblet Squat (Light)
20 Elevated Push-Ups
30 Dumbbell Goblet Squat (Light)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)