Best Back Workouts to Protect you Against Injury and Build Strength

Often overlooked but a solid set of back workouts will improve your CrossFit and overall fitness

Last Updated onOctober 22, 2019

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.

This article was written by Tommy Messano, who is dedicated to providing accurate and trustworthy information to our readers. Tommy is always happy to answer any questions you may have.

If you have any questions or need further clarification about this article, please leave a comment below, and Tommy will get back to you as soon as possible.