CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
2 Sets: for Quality
:30 Jump Rope Rope
15 Banded Good Mornings
10 Alternating Active Pigeon Pose
10 Down Dog to Updog (Pause 3 sec @ each position)
10 Renegade Rows @ Warm-Up Loads
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep
4 Deadlifts @ 40%
1-2 Banded Broad Jumps
4 Deadlifts @ 50%
1-2 Banded Broad Jumps
4 Deadlifts @ 60%
1-2 Banded Broad Jumps
—
Then Load to 70% on Barbell
Deadlift (Every 2:30 x 4 Sets
4 Deadlifts
+
2 Banded Broad Jumps
Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)
Coaching Notes, Strategy, and Goals
Goal: Quality Reps and Explosive Jumps
Stimulus: Absolute Strength / Plyometric Power and Speed
Cues:
Press the ground away and stay over the bar while keeping a neutral midline.
Break the bar off the floor when starting the lift.
Modifications:
Adjust to Hex Bar Deadlift or Sumo Deadlift
Heart Shaped Box (AMRAP – Rounds and Reps)
“Heart-Shaped Box”
7:00 AMRAP
5 Devils Press
35 Double Unders
Dumbbells: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
Goal: 5–7 Rounds
Score: Rounds + Reps
Stimulus: High Intensity Sprint Style Couplet
RPE: 8.5/10
Primary Objective: Maintain composure and breathing through Devil’s Press
Secondary Objective: Complete double unders unbroken or in fast, efficient sets
Workout Strategy:
“Heart-Shaped Box” is a tight sprint-style AMRAP that balances total-body fatigue with skill under fatigue. The Devil’s Press are the limiter—keep them smooth and deliberate, using hips to drive and breathe at the top of each rep. Avoid redlining early; sets of 5 should be unbroken but not rushed.
Double unders are your reset. If athletes can go unbroken, it’s a huge time saver, but small, quick sets (20-15 or 25-10) can help preserve breathing and reduce misses. Transitions matter, no standing still between movements.
Movement Modifications:
– Devil’s Press: First reduce dumbbell load. Next, modify to a Single Dumbbell Devil’s Press (8 alternating). If needed, adjust to Burpee + Double Dumbbell Ground-to-Overhead.
– Double Unders: Scale to 25 Double Unders, 50 Single Unders, or 35 Lateral Line Hops
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
4 Sets: For Quality
10-12 Medball GHD Reverse Hypers
10-12 Foam Roller Hamstring Curls
:20 Feet Elevated Hamstring Plank
Recovery (Checkmark)
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations