Crossfit Pistoleros

Forging Elite Athletes

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)

Friday 8/7/26

CFP
WARM UP
2 ROUNDS
30-second Row (light)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Reverse Lunges
Into…
2 ROUNDS
10 Wall Ball Thrusters (Light Ball)
10 Pike Shoulder Taps
20 Banded Pull-Aparts
100m Moderate Row

FREEDOM (RX)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks

Immediately Into…

3 ROUNDS FOR TIME
15 Wall Balls (20/14)
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)

TIME CAP: 25:00

INDEPENDENCE 
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks

Immediately Into…

3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)

LIBERTY 
3 ROUNDS FOR TIME:
20 Single Dumbbell Thrusters (light)
12/10 Calorie Row
5 Inchworms

Immediately Into…

3 ROUNDS FOR TIME
10 Single Dumbbell Thrusters (light)
10/8 Calorie Row
3 Inchworms
(Scored by Total 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)

Thursday 8/6/26

CFP
WARM UP
2 ROUNDS
10 PVC Pass-Throughs
10 Air Squats
5 Inchworms
Into…
1 ROUND
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Cleans
5 Strict Press
Into…
1-2 ROUNDS (Empty Bar)
3 Deadlifts
2 Power Cleans
1 Shoulder to Overhead
Push Press 1×8
ON 10:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)

FREEDOM (RX)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)

INDEPENDENCE 
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)

LIBERTY 
10 SETS (EVERY 2:00)
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Foam Roll Low Back
1:00 Banded Hamstring Stretch (each)
1:00 Banded Tricep Stretch (each)

Wednesday 8/5/26

CFP

Black Rhino

155m Yoke Carry (Body Weight)

-24 Hand Stand Push-Ups

-24 Kettlebell Snatches (53/35)

-24 Wallballs (20/14)

-24 Pistols

-24 Pull-Ups

-24 Burpees

-24 Deadlifts (Body Weight)

-24 Dips

-24 Box Jump Overs (24/20)

-24 Overhead Kettlebell Lunges (53/35)

155m Yoke Carry (Body Weight)

(Score is Time)

 

———————————————————————————————————————————————————————-
WARM UP
2:00 Easy Bike or Machine Choice
2 ROUNDS
10 Air Squats
10 Alternating Reverse Lunges
5 World’s Greatest Stretch (each side)
20 Line Hops
Then Into…
1 ROUND
:30 Air Bike (build toward workout pace)
10 Alternating Lateral Box Step Overs
10 Walking Lunges
20 Single Unders or 10 Double Unders

FREEDOM (RX)
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs (24/20)
50 Walking Lunges
60 Double Unders
(Scored by Total Rounds + Reps)

INDEPENDENCE 
AMRAP 25:00
25/20 Calorie Air Bike
30 Alternating Lateral Box Step Overs (24/20)
40 Walking Lunges
50 Double Unders
(Scored by Total Rounds + Reps)

LIBERTY 
AMRAP 25:00
20/16 Calorie Air Bike
20 Alternating Lateral Box Step Overs (20/16)
30 Walking Lunges
40 Single Unders
(Scored by Total Rounds + Reps)

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

Tuesday 8/4/26

CFP
WARM UP
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Burpees
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Thrusters
100m Build-Up Run (to workout pace)
Front Squat 1×8
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)

FREEDOM (RX)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters (115/75)
(Scored by Time)

TIME CAP: 10:00 PER ROUND/ 20:00 TOTAL  

INDEPENDENCE 
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)

LIBERTY 
2 ROUNDS FOR TIME
600m Run
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(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 Active Prayer to Cobra Stretch