Crossfit Pistoleros

Forging Elite Athletes

Thursday 5/21/26

CFP
Warm Up
3:00 Row
-30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed)
-into-
3 Rounds
3 World’s Greatest Stretch (each)
10 Deadbugs
10 Cat/Cows
5 Broad Jumps
5 Jumping Air Squats (Focus on tall chest, smooth descent, fast out of the hole)

Workout Prep:
1 Round @ 60–70%
5/4 Calorie Row
5 Air Squats

Back Squat 6×2
Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!
Gene Autrey – FREEDOM (RX):
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE:
15:00 AMRAP
40/32 Calorie Row
40 Air Squats

LIBERTY:
15:00 AMRAP
25/20 Calorie Row
25 Air Squats

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Toe Touch Stretch
1:00 Rig QL Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 3-Way Calf Raises (each way) @ RPE 8/10
-Rest 1:00 between sets-

Wednesday 5/20/26

CFP
Warm Up
2:00 Bike
-into-
3 Rounds
5 Dynamic Squat Stretches
3 Inchworms
5 PVC Muscle Snatch
5 PVC Overhead Squats
5 Snatch Balance (Start off catching high and drop lower and lower each rep; Move the feet)

Workout Prep:
2 sets @ 60–70%
10-second Bike (build in pace)
4 Dumbbell Snatch (build in weight)
-rest 30 seconds between sets-

Snatch 1×1
HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM
Will Rogers – FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women’s Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)

INDEPENDENCE:
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest till 12:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women’s Calories: 16-12-8-6, 12-8-6)

LIBERTY:
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest till 12:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women’s Calories: 10-8-6-4, 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 Bench Stretch for Lats
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Optional Accessory
4 sets
8 Alternating Dumbbell Bench Press (each side) @ RPE 8/10
15 Resistance Band Chest Fly – High to Low (or to RPE 8/10)
-rest 1:00 between sets-

Tuesday 5/19/26

CFP
Warm Up
3 sets:
8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk Complexes
Rest 1:00
50ft Waiters Carry OR 3-4 Handstand Leg Lifts from Box
Rest 1:00

Workout Prep:
2 Rounds @ 60%
4 Box Jump Overs
10ft Handstand Walk or 1 Wall Walk

Gymnastics (Handstand Walk)

Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)

Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery

Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”

Annie Oakley – FREEDOM (RX):
40-30-20-10
Box Jumps (20)
50ft Handstand Walk (Or 4 Wall Walks) after each set
(Scored by Time)

INDEPENDENCE:
35-25-15-5
Box Jumps (20)
25ft Handstand Walk (Or 2 Wall Walks) after each set

LIBERTY:
25-20-15-10
Box Step Ups (20/16)
50ft Bear Crawl (Or 4 Inchworms) after each set

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
1:00 Scorpion Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
-Rest as needed. Score is the total clock time at finish.-
(There is a 10:00 time cap.)

Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.

Monday 5/18/26

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 Hang 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)
TIME CAP: 30:00

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 (this can be walk, a slow row, machine ride, etc.)
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
2-3 sets:
15 Overhead Plate Sit Ups
:30-60 sec Chinese Plank
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-rest 2:00 between sets-

Friday 5/15/26

CFP
Warm Up
7:00 Flow
2 Rounds:
30-second Machine
4 World’s Greatest Stretch (each side)
-into-
2 Rounds:
3 PVC Muscle Cleans
3 PVC Front Squats
3 PVC Tall Cleans
-into-
3 Squat Cleans (empty bar)

Workout Prep:
2 Rounds @ 60–70%
4 Wall Balls
1 Wall Walk
• Lock in movement standards
• Confirm pacing strategy (use the clock)

Squat Clean 6×2
Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
Clafoutis – FREEDOM (RX):
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
TIME CAP: (18:00)

INDEPENDENCE:
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks

LIBERTY:
10 Rounds
10 Wall Ball Thrusters (light)
3 Inchworms (or 25ft Bear Crawl)

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 Foam Roller Angels
*Rest as needed between movements.
Optional Accessory
3-4 sets
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1:00- between sets-

Thursday 5/14/26

CFP
Warm Up
5:00 Flow (Workout Prep)
3 rounds
100m Run
10 Air Squats
6 Box Step Ups
25ft Walking Lunge
-into-
4:00 Flow (Gymnastics Prep)
2 rounds
10 second Dead Hang
5 Ring Rows
5 Hanging Knee Raises
10 second Hollow Hold

Workout Prep:
2 Rounds @ 60–70%
100m Run
4 Box Jumps (step down)
10ft Walking Lunge
• Build in pace
• Reinforce movement control, scale distance and reps prior to starting.

Gymnastics (Rope Climbs)
Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts

Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest

Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2×50/35lb
1 Rope Climb
(KG conv: 22.5/15)

Saint-Honoré – FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)
TIME CAP: (20:00)

INDEPENDENCE:
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge

LIBERTY:
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest

Wednesday 5/13/26

CFP
Warm Up
7:00 Build Flow
0:00–3:00 Easy Bike
3:00–5:00
2 rounds
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
5:00–10:00
3 Rounds
5 Hanging Knee Raises
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squats
2 Burpee Over Bar
-Start with a PVC and progress into an empty barbell through rounds 2-3

Workout Prep:
3 sets
3 Toes to Bar
3 Overhead Squats
2 Burpee Over Bar
-rest 30-60 second between-
• Build in weight and pacing across sets
• Confirm scaling before starting

Tuesday 5/12/26

CFP
Warm Up
2 rounds
30-second Air Bike (easy-moderate)
30-second Row (easy-moderate)
-into-
3 Rounds
10 Deadbugs
3 Broad Jumps
10 Single Dumbbell Suitcase Deadlifts (each)
3 PVC Clean Deadlifts

Workout Prep:
2 Progressive Builds
Round 1:
30 second Cal Row @ moderate
30 second Cal Bike @ moderate
-rest 1:00-
Round 2:
15 seconds Cal Row @ target pace
15 seconds Cal Bike @ target pace
• Build heart rate and confirm pacing while practice transitions.
• You should know your target pace before starting

Clean Deadlift 5×3
Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)
Mille-Feuille – FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)
TIME CAP: 4:00 Per Set

INDEPENDENCE:
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike

LIBERTY:
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike

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.
Optional Accessory
3-4 sets
12 Incline Dumbbell Hammer Curls @ RPE 8/10
12 Barbell Skull Crushers @ RPE 8/10
-rest 1:00 between sets-

Monday 5/11/26

CFP
Warm Up
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches

Workout Prep:
2 rounds @ 60%
100m Run
2 Pull Ups
3 Push Ups
5 Air Squats
• Lock in pacing from run into first round
• Confirm scaling and rep breakdown

Profiterole – FREEDOM (RX):
25:00 AMRAP
1 Mile Run
Max Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

INDEPENDENCE:
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats

LIBERTY:
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between 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 5/8/26

CFP
Warm Up
7:00 AMRAP
100m Run
5 Ring Rows or Scap Pull Ups
5 Hanging Knee Raises
10 Air Squats
10 second Dead Hang

Workout Prep:
1 Round @ 60–70%
100m Run
1 Rope Climb (or 4 Pull Ups)
• Confirm rope scaling and comfort
• Reinforce pacing from run into rope

Jakku – FREEDOM (RX):
20:00 AMRAP
200m Run
2 Rope Climbs
(Scored by Rounds + Reps)

INDEPENDENCE:
20:00 AMRAP
200m Run
1 Rope Climb

LIBERTY:
20:00 AMRAP
200m Run
2 Zombie Rope Climbs

Accessory
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (RPE 6-7)
Dumbbell Bench Press (RPE 6-7)
*Not a workout, don’t sprint through this.
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 Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.