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8 EMOM Back Workouts to Forge Strength, Muscle and Skill for CrossFit Athletes

Strengthen your back, help your body protect itself against injury and maximise your success in CrossFit!

4 ANGEL JUARBE JR

EMOM for 10 minutes
3 Deadlifts (65% of max rep)
Max Burpees
Remainder time of each minute is max burpees. Score would be the total number of burpees throughout all 10 rounds.

5 DENNIS O’BERG

EMOM for 14 minutes
Odd Minutes:
15 Kettlebell Swings (24/16 kg)
Even Minutes:
10 Deadlifts (275/205 lb)

6 STEVEN OLSON

For Time
150 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute, perform:
3 Deadlifts (315/225 lb)
3 Bar Over Burpees
With a running clock, as fast as possible perform 150 Wall Ball Shots. Every 2 minutes on the minute, perform the 3 Deadlifts and 3 Bar Over Burpees until the total number of Wall Ball Shots is completed.

Score is the time on the clock when the 150th Wall Ball Shot is completed.

7 KEVIN REILLY

EMOM for 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)
Each push press should start from the ground.

8 EDWARD WHITE

EMOM for 23 minutes
3 Deadlifts (230/160 lb)
5 Strict Pull-Ups

Check out a great selection of other back exercises that will be highly beenficial to CrossFit athletes. 

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