Crossfit Pistoleros

Forging Elite Athletes

Friday 8/28/26

CFP
WARM UP
2 ROUNDS
:40 Easy Row
20 Single Unders
8 Alternating Samson Lunges
10 Banded Pull Aparts
8 Plank Shoulder Taps
2 ROUNDS
:30 Row Building Pace
20 Single Unders + 10 Double Under Attempts
5 Empty Bar Strict Press
 
Push Press 1×6
EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
TIME CAP: 25:00

INDEPENDENCE 
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
(Scored by Time)

LIBERTY 
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
(Scored by Time)

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 Feet (each)
1:00 Lacrosse Ball Shoulders (each)

Thursday 8/27/26

CFP
WARM UP
2 ROUNDS
:40 Easy Air Bike
10 Alternating Box Step Ups
10 Alternating Samson Lunges
10 Glute Bridges
10 Cossack Squats
2 ROUNDS
:30 Air Bike Building Pace
8 Box Step Overs
8 Lateral Lunges
8 Tempo Air Squats
1 ROUND
:20 Workout Pace Air Bike
4 Box Jump Overs (low box)
5 Empty Bar Back Squats

FREEDOM (RX)
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack
TIME CAP: 2:30 Per Set

INDEPENDENCE 
EVERY 4:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
(Scored by Slowest Set)
*Bar comes from the rack

LIBERTY 
EVERY 4:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
(Scored by Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)

Wednesday 8/26/26

CFP
WARM UP
3 ROUNDS
:30 Row or Bike (build each round)
7 Banded Good Mornings
7 Banded Hamstring Curls (each leg)
7 Banded Hip Bridges
5 Inchworm to Push Up
2 ROUNDS
:20 Wrist Rocks (each direction)
8 Scap Push Ups
5 Box Pike Push Ups
3 Kick Ups to the Wall
25ft Single DB Front Rack Lunge (light)
25ft Single DB Trap Hold Lunge (light)
STRENGTH/SKILL
EVERY 1:00 (8:00)
MIN 1 – 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives

FREEDOM (RX)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
TIME CAP: 8:o0 Per Set (19:00 Overall)

INDEPENDENCE 
2 SETS
50ft Single DB Walking Lunge (50/35)
12 Strict Handstand Push Ups OR 12/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
9 Strict Handstand Push Ups OR 9/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
6 Strict Handstand Push Ups OR 6/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

LIBERTY 
2 SETS
50ft Walking Lunge
21 Single DB Single Press (light)
50ft Walking Lunge
15 Single DB Strict Press (light)
50ft Walking Lunge
9 Single DB Strict Press (light)
50ft Walking Lunge
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

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 Banded Hamstring Stretch (each)
1:00 Banded Overhead Distraction (each)

Tuesday 8/25/26

CFP
WARM UP
1:30 Cardio Choice
2 SETS
:20 Dead Hang
5 Scap Push Ups
5 Hollow Rocks
5 Scap Pull Ups
5 Up-Downs
5/5 PVC Around the Worlds
1 SET
5 Kip Swings or Dynamic Swings
5 Kipping Knee Raises
5 Burpees to Bar
FREEDOM (RX) – “BAR TO BAR”
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)
TIME CAP: 16:00

INDEPENDENCE 
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)

LIBERTY 
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
(Scored by Time)

STRENGTH/SKILL
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Prayer Stretch
2:00 Lacrosse Ball Shoulders

Monday 8/24/26

CFP
WARM UP
1:30 Easy Jog
2 SETS
10 Air Squats
8 Burpee Over Bar (Empty Bar)
6 Barbell Romanian Deads
4/4 Front Rack Elbow Rotations
1 SET (Empty Bar)
5 Front Squats
5 Strict Press
5 Push Press
5 Deadlifts
5 Hang Power Clean
5 Push Press
Front Squat 1×6
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
TIME CAP: 16:00

INDEPENDENCE
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)

LIBERTY 
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break
(Score is Time)

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 Calf Stretch (each)
1:00 Barbell Forearm Smash (each)

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