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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!


Whether you choose to train with several exercises that specifically target your back together (a “back day” so to speak), or you want to add a few of the following into a workout, make sure you warm up with movements that mimic those that you are about to perform.


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.

It is also important to think about your scapula and shoulders when warming up for training your back. Try these exercises to get prepped for these types of workouts:

If you still aren’t sure about exactly where to start, your coach should be the first point of contact. This banded drill from Sam Dancer is also an excellent starting point.


“Stay smooth, always push out against band and keep band off your back. Did it for about 2-3min. Loved the rotation of the scap, activation of pec and lat, and a surprising amount of stability involved in both trunk and shoulder.. nothing quite like it from my experience. Some relatives might be like a contralateral carry or TGU but there isn’t anything as dynamic with tension.”

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Once you are warmed up properly, get into your workout! The following seven exercises are all excellent ways to strengthen your back and improve your performance for Crossfit, life and general long-term health.


“This is an easy way to set this up if you don’t have a proper Prone Row and bent bar set up. Great way to teach upper back pulling. Widen the grip to remove even more of the arm flexors.”           View this post on Instagram                      

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“There is no reason to be alive if you can’t do DEADLIFT” John Pall Sigmarsson: 4x winner of the World’s Strongest Man Competition.

Deadlifts are one of the most important exercises in the Crossfit Spectrum, and in strength and conditioning in general.

Correctly done they will help you to build massive strength in your posterior chain and you will need that for all your weightlifting. It is also the exercise that allows your body to move the most weight. But as with every heavy lift, progress and avoiding injury lies in great technique.

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