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

JACK

  • AMRAP in 20 minutes
  • 10 Push Presses (115/85 lb)
  • 10 Kettlebell Swings (1.5/1 pood)
  • 10 Box Jumps (24/20 in)

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Ron Ortiz crossfit box jump intensity

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

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