crossfit back workouts

How to Do crossfit back workouts

Crossfit back workouts are based on functional movements that reflect the movements in certain sports such as running, gymnastics, rowing, weightlifting, and a whole lot more. The idea of Crossfit is to maximize the amount of workout in the shortest amount of time.

Crossfit back workout is a set of different workouts designed to strengthen the back. It is essential to know the proper technique in executing the different exercises to avoid having injuries and to maximize your workout. These are the following Crossfit Back Workouts:

Things you should know about crossfit back workouts

In Crossfit back workouts a powerful back will help you to:

  • Control and execute gymnastic movements such as muscle ups
  • Improve the pulling phases of the Olympic Lifts
  • Help stabilize all overhead pressing and balancing movements
  • Support your spine and protect you from injury
  • Maintain good posture
  • Enable you to lift more (and thus get stronger) on the most important basic strength exercises
  • Work with your core to control and stabilise movements.

back workouts warm-ups

Whether you choose to train with several exercises that specifically target your back together  or you want to add a few of  workout into a your already workout, make sure you warm up with movements that mimic those that you are about to perform.

A decent warm up should always include some kind of workouts to elevate your heart rate and involve movements that are specific to what you will do in your workout. For example, if you about to work on strict presses and overhead strength, it makes sense to select warm up exercises that will mirror these movements. Your back is comprised of many large muscle groups, and is a powerful part of your body, so take the time to warm up properly when you know it will be stressed and worked hard in a training session.



How to Train the Back for Crossfit workout

The back breaks down into a few key muscle groups/movements that you need to cover to maintain balance. We’re going to discuss these, how they relate to your training, and what you should be doing to train them.

Barbell bench press

Start by Setting up the barbell with light or no weight. Position the top quarter of a flat bench so it sits directly below the bar. Lie on the bench with your feet on either side, planted on the floor. Take a grip just wider than shoulder-width apart. Lower the bar down, keeping your hands directly above your elbows. “Breathe in as you lower the bar, pause at the bottom briefly, then exhale as you press the bar up, keeping your head still and neck neutral to ensure the bar follows that same straight path.

Once you’ve mastered pushups, you know you are ready for this juggernaut of an upper-body exercise. The bench press activates your lats, glutes, core, chest, triceps and a good leg drive so it’s a great functional move that will shape and add size to your entire upper body.



Total Back Training

As you might have guessed, this is a workout that covers everything from swings to rows and even includes some light squats. It’s not just about building strength in the muscles of the back – but also about incorporating these changes into other crucial movements. The muscles of the glutes are a key aspect of back training, but obviously also control the movement of the knees. As you become more advanced it may be possible to replace the ring rows in this workout with chin-ups to ensure you’re working more specifically and translating your work to the competition movements.

This is a workout that should be performed once a week at most – it will be a seriously tasking workout to recover from. You’re likely to feel some fatigue in the back after this workout so makes sure it’s performed the day before a rest day. This is a common note on these exercises because the lower back muscles are relatively small and easily fatigued.

Managing recovery is a key part of making these strength workouts productive – you won’t get stronger if you don’t recover from each training session.

This workout provides excellent pre-workouts options and ensures that your movement and muscles are being trained specifically. If you’ve got time and you’re ready to build some serious, functional back strength then this is the way to go.

Movement Trio, 5 rounds, 2min rest, Snatch RDL – 6 reps, Kettlebell Swing – 12 reps, Squat – 10 reps, Rows and Flyes, Ring Row – 20 reps for time

 Barbell dumbbell

Once you’ve had some “fun” with the dumbbell workout, try a barbell version that relies on heavier weights with a lower stability challenge. It’s a great way to increase your strength and provides a number of different stimuli that you might not see in your CrossFit training very often.

There’s a mixture of basic rowing and overhead stability in the first pair of exercises for this workout: the behind-the-neck push press is a great way of working overhead stability in a way that is specific to weightlifting movements, as well as handstand push-ups.

The Pend lays row finishes this workout off with a pulling motion to work the muscles more and ensure that you’re getting plenty of volume where it counts.

Press – Walk – Row, AMRAP – Rounds, 8min times

The Deathlift ring

The most effective, unpleasant, amazing exercise in the world for the lower back is the death march.

This workout revolves around the brutal Weightlifting assistance exercise. It combines the difficulty of a regular push-up grip deadlift with the increased focus on the glutes and hamstrings that come with the conventional Romanian Deadlift.

Used and popularized by USA Weightlifting coach Glenn Pendlay, this is an amazing exercise to train the muscles of the back through the full range of motion. While most exercises focus on a neutral spine, this relies on intentionally moving the back from straight to round and then back again.

It also gets the hamstrings and upper back working in a secondary role, making it a great exercise to train the whole back. We’ve put it after a pair of key exercises – the stiff-leg deadlift and the chin up – as it is a brutal finisher and you’ll not want to train anything else after the death march!

Strength Duo, 4 rounds, 2min rest, Stiff-Leg Deadlift – 6 reps.




Get into a plank position with hands planted directly under your shoulders. With your feet together engage your abs and back so your body is as flat as, well, a plank. Lower your body back straight, head up until your chest almost grazes the floor. Making sure you keep your elbows tucked in and exhale as you push back to the start position. That’s one rep.

This exercise are excellent at integrating the whole body, especially involving the core, says PT Greg Brookes.

3 sets of 10 reps is plenty. Focus on keeping a straight back and lowering yourself slowly and under control. Make it easier The more vertical the angle the easier it gets, so start with your hands on an exercise step or table if you need to. Knee press-ups are a no-no for both your core and your street-cred.



 Flat dumbbell bench press

Start by Lie down on a flat bench with a dumbbell in each hand. “If the weights are challenging, rest them on your thighs and use your legs to ‘kick up’ and help lift the dumbbells as you come into a lying position. Your hands should be shoulder-width apart holding the dumbbells on either side of the chest.

Your arms should create 90° angles with your palms facing forward (away from you). Press the weights up as you squeeze your chest muscles to create tension, King says. Once your arms are straight, lower down and repeat.

The flat dumbbell bench press really hones in on that stimulation while targeting your triceps and deltoids. Dumbbells have a unique advantage over a barbell in that they “develop independent motor control, help iron out dominant-side muscle imbalances, and offer more versatility so you can vary the grip to target slightly different muscles,

It’s safer to push to failure during a bench press if you’re using dumbbells because you can bail and dump them, if necessary.

If it’s too easy, pause at the bottom of each rep for 10 seconds to increase time under tension,

If it’s too hard, use a lighter load or switch to a neutral grip pull ups palms facing one another so your lats can support the movement,

Barbell Deadlifts

This exercise is good for strengthening the lower back. Additional body parts are involved in performing this exercise such as the abs, forearms, calves, hamstrings, quadriceps, hip and glutes flexors, and the upper back and lower traps.

Start by Putting the barbel on the floor. Make sure that there are no obstacles surrounding it. Stand in front of the barbel with the legs 4 to 6 inches from the bar. The feet should be shoulder width apart. The feet can either be pointed straight or turned slightly outwards.  Then squat down while keeping the back straight and gripping the bar with an overhand grip. The hand grips should be shoulder width apart. At this point Keep the arms fully extended and stand up with the barbell. Shoulders and hips should rise together and the back should be kept straight while lifting the barbell.
When you reach the top of the lift and are standing straight, slightly rotate the shoulders back until a slight stretch is felt in them. Before Put the barbell back to the floor make sure you  using the same squatting movement used in lifting it.

Do this between 10 to 15 minutes

Back and Hip Extension

This exercise strengthens the lower back and helps improve the performance in other lifts. This exercise can be done using a glute ham developer or back extension bench. Aside from your back, your hamstrings and your hip and glutes flexors are also involved.

Start by Lie face down on a glute ham developer with the lower hips and upper thighs on the support pad. Make sure that the body is parallel to the ground when in your starting position. The body should be in a straight line from head to toe then put your arms either across the chest, at the side or behind your head. Hold and bend the hips towards the floor using your back and abdominal muscles until such time that the upper body is perpendicular to the ground. Inhale while lowering your upper body.
do the same Exhale while going back to the starting position.

Repeat this exercise between 10 to 15 minutes

Kettlebell Swing

Kettlebell swing is a popular workout.It can help develop lower back and core strength. Choose the weight that is manageable for you, not too light and not too heavy.

Pick the kettlebell that suits you and put it on the floor between your legs. Stand with your feet hip width apart make sure you keep the back, shoulders, and chest up high. Then Slightly squat down to grab the handle of the kettlebell using both hands with the palms facing towards you. The knees should not go beyond your feet as you bend to pick up the kettlebell. Stand up straight with the kettlebell while keeping the shoulders on your back. Your shoulders should be far from your ears. Focus and slightly bend the knees and push the bottom out behind you and transfer the weight of your body to the heels as if you are about to jump. Hold Swing the kettlebell up to your chest or over your head if you can in an explosive motion while keeping the arms straight and using the power of the legs aside from pulling the kettlebell with just the arms. Tighten the core and butt once you reach the apex. Then try to control the movement of the kettlebell as it goes back down.

Do this repeated as much you can between 15 to 20 minutes


This approach to training the back is pro-strength, but it’s also designed to counter the acquired diseases of poor posture, joint injury risk, and debilitating lower back pain.

Having a strong back is crucial for better exercise and health. The way that this shows up in your training is through better posture, better control, and a much-improved extension in everything from running to weightlifting.





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1 thought on “How to Do crossfit back workouts”

  1. A decent warm up should always include (at minimum) some kind of work to elevate your heart rate and involve movements that are specific to what you will do in your workout. For example, if you about to work on strict presses and overhead strength, it makes sense to select warm up exercises that will mirror these movements. Your back is comprised of many large muscle groups, and is a powerful part of your body, so take the time to warm up properly when you know it will be stressed and worked hard in a training session. Learn more about your thoracic spine and posterior chain to understand how these function together. If you still aren t sure about exactly where to start, your coach should be the first point of contact.

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