Crossfit Pistoleros

Forging Elite Athletes

Thursday 5/28/26

CFP
Warm Up
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat, building intensity

Workout Prep:
1 Round @ 60–70%
100m Run
10 Double Unders
4 Toes to Bar

Gymnastics (Rope Climb)
Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps

Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts

Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

Level 3:
8 min AMRAP:
1-2-3… Rope Climb
5-10-15… Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs

Uncle Sam’s Slam – FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)
Time Cap: 2:30

INDEPENDENCE:
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

LIBERTY:
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 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 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-

Wednesday 5/27/26

CFP
Warm Up
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks

Workout Prep:
2 Rounds @ 60–70%
2 Burpee Over Bar
2 Shoulder to Overhead
2 Front Rack Lunges

Clean & Jerk 1×1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you’re feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
The Liberty Lift – FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)

INDEPENDENCE:
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)

LIBERTY:
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)

Tuesday 5/26/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
5:00–8:00
2 rounds
6 Empty Bar Deadlifts
5 Abmat Sit-Ups
:20 Row @ moderate pace

Workout Prep:
1 Round @ 60%
5/4 Cal Row
5 Sit-Ups

Deadlift 4×2
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
Swole Team Six – FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)
Time Cap: 0:50

INDEPENDENCE:
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups

LIBERTY:
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups

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.
Optional Accessory
3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-

Monday 5/25/26

CFP
Warm Up
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7s

Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats

MURPH – FREEDOM (RX):
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

INDEPENDENCE:
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.

LIBERTY:
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press, and Squats as needed.

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 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Optional Accessory
2-3 sets
30 Weighted Russian Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-

Friday 5/22/26

CFP
Warm Up
8:00 Build (Barbell + Rope)
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Deadbugs
5 Roll and Reach
3 Inchworms
4:00–6:00
2 Rounds
5 PVC Clean Deadlifts
5 PVC Hang Power Cleans
5 PVC Push Press
10 Single Unders
6:00–8:00
2 rounds
3 Empty Bar Power Clean
3 Empty Bar Push Jerks
10 Double Unders or Attempts

Workout Prep:
2 sets
Set 1:
10 Double Unders
2 Clean & Jerks @ ~50–60%
–change weights, practice-
Set 2:
10 Double Unders
2 Clean & Jerks @ ~65%

 Power Clean & Jerk 3×1
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
Bass Reeves – FREEDOM (RX):
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)

INDEPENDENCE:
3 rounds
35 Double Unders
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders
5 Clean and Jerks (135/95)
(KG conv: 42.5/30, 52.5/35, 60/42.5)

LIBERTY:
9 rounds
30 Single Unders
5 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 Lacrosse Ball Foot Smash
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
10 Diamond Push Ups (or to RPE 8/10)
10 Plate Front Raise @ RPE 8/10

10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
-rest 1:00 between sets-

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-