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Strength Building Back Workouts for All CrossFit Athletes (Scaled and Beginner Options Included)

OPTIMUS PRIME

AMRAP in 7 minutes

  • Wall Ball Shots (20/14 lb)
  • 5 Deadlifts (225/155 lb) at the top of each minute

Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

back workouts

“Optimus Prime” is one of CrossFit New England’s official benchmarks, first posted on their website November 14, 2013. Though CFNE names their daily WODs “for fun,” this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne.

CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.

Scaling

AMRAP in 7 minutes

  • Wall Ball Shots (16/10 lb)
  • 5 Deadlifts (165/95 lb) at the top of each minute

BACK WORKOUTS – WARM UP

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.

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