No matter the athlete, back workouts should be a huge part of their regimen.
Especially for CrossFit, having a solid back routine in place will increase your gains across the board. Below are a handful of some of the best back workouts to protect you against future injuries as well as build your overall strength.
Benefits of a strong back for CrossFit include:
- Enable you to lift more on the most important basic strength exercises
- Increased overall strength
- Helps stabilize all overhead pressing and balancing moves
- Better at the pulling phases for the Olympic Lifts
- Supports your spine and protects you from many different injuries
- Improved posture and stability
- Works alongside your core to control and stabilize moves
- Execute and better form for gymnastic movements such as muscle ups
BACK WORKOUTS, WARM UPS
As with any physical fitness activity, warming up is a huge part of it. For any the exercises below make sure your warm up and stretches mimic the workouts you will perform.
When warming up to train your back, it is important to remember about your scapula and shoulders. Stretch out and warm these areas as well before back exercises.
BASIC BACK WORKOUTS
3 Rounds for time:
500 meter row
12 deadlifts, body-weight
21 box jumps, 24/20 in
The 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
The Miyagi
50 deadlifts
50 double kettlebell swings
Fifty push-ups
50 Clean-and-jerks
Fifty pull-ups
50 kettlebell taters
50 box jumps
Fifty wall climbs
50 double-unders
The Sugar Daddy
For time:
21-15-19 deadlifts. 225-145 pounds
400 meter run
The 14.3
AMRAP 8 minutes:
For Men:
135 lbs (61 kg) deadlifts, 10 reps
15 box jumps
185 lbs (54 kg) deadlifts, 15 reps
15 box jumps
225 lbs (102 kg) deadlifts, 20 reps
15 box jumps
275 lbs (125 kg) deadlifts, 25 reps
15 box jumps
315 lbs (143 kg) deadlifts, 30 reps
15 box jumps
365 lbs (166 kg) deadlifts, 35 reps
15 box jumps
For Women:
95 lbs (43 kg) deadlifts, 10 reps
15 box jumps, 20-inch
135 lbs deadlifts (61 kg), 15 reps
15 box jumps
155 lbs (70 kg) deadlifts, 20 reps
15 box jumps
185 lbs (84 kg) deadlifts, 25 reps
15 box jumps
205 lbs (93 kg) deadlifts, 30 reps
15 box jumps
225 lbs (102 kg) deadlifts, 35 reps
15 box jumps
The Linda AKA 3 Bars of Death
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift. 1.5 body-weight
Bench, body-weight
Clean, 3/4 body-weight
Want more? Check out 4 Strength Tips For Guarding Your Back here. 6 Best Exercises For Bigger, Stronger And Pain-Free Back here.
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