Back Workouts to Enhance Pulling Strength and Conditioning for CrossFit

Back workouts are a vital way to improve and develop pulling strength and conditioning for CrossFit.

The muscles of the back can be divided into three groups – superficial, intermediate and deep:

  • Superficial – associated with movements of the shoulder.
  • Intermediate – associated with movements of the thoracic cage.
  • Deep – associated with movements of the vertebral column.

The deep muscles develop embryologically in the back, and are thus described as intrinsic muscles. The superficial and intermediate muscles do not develop in the back, and are classified as extrinsic muscles.

The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb.

The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius and the latissimus dorsi lie the most superficially, with the trapezius covering the rhomboids and levator scapulae.

Back Workouts to Enhance Pulling Strength and Conditioning for CrossFit

Add these back workouts into your training.

RIVER HEIST

5 Rounds for Time

  • 1,000 meter Row
  • 1,000 lb Cleans*

*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.

Time Cap: 33 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 1,000 meter Row and accumulated 1,000 lb Cleans. If the set the weight is 100 lb, athlete must complete 10 Cleans.

Score is the time on the clock when the last round of accumulated 1,000 lb Cleans is completed.

LADDER UP

AMRAP in 7 minutes

  • 1 Pull-Up
  • 2 Push Presses (75/55 lb)
  • 2 Pull-Ups
  • 4 Push Presses (75/55 lb)
  • etc

Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

pull up back workoutsSource: Wodshots

On a 7-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 1 Pull-Up and 2 Push Presses in the first round. Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

Score is the total number of repetitions completed before the 7-minute clock stops.

FTW 343

For Time

  • 100 Deadlifts (135/95 lb)
  • 100 foot Rope Climbs (7 Rope Climbs)
  • 100 Box Step-Ups (20/18 in)
  • 43 Burpees
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last Burpee is completed.

BACK WORKOUTS – THE FINISHER

For Time

  • 2,000 meter Row
  • Every 2 minutes, perform:
  • 15 Sit-Ups

With a running clock, as fast as possible complete the 2,000 meter Row. Every 2 minutes, get off from the rower to perform 15 Sit-Ups.

Score is the time on the clock when the 2,000 meter Row is completed.

THE FRONTLINE 365

For Time

Buy-In: 365 meter Run

Directly into:

  • 52 Deadlifts (75/55 lb)
  • 52 Toes-to-Bars
  • 52 Air Squats
  • 52 Cleans (75/55 lb)
  • 52 Pull-Ups
  • 52 Wall Ball Shots (20/14 lb)
  • 52 Hollow Rocks
  • 52 Snatches (75/55 lb)
  • 52 Burpees
  • 52 Box Jumps (24/20 in)
  • 52 Shoulder-to-Overheads (75/55 lb)
  • 52 Double-Unders

Buy-Out: 1 minute Unbroken Plank Hold

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 1 minute Unbroken Plank Hold is completed.

Scaled Back Workouts

For Time
Buy-In: 365 meter Run

Directly into:
52 Deadlifts*
52 AbMat Sit-Ups
52 Air Squats
52 Cleans*
52 Ring Rows
52 Wall Ball Shots*
52 Hollow Rocks
52 Snatches*
52 Burpees
52 Box Jumps*
52 Shoulder-to-Overheads*
52 Single-Unders

Buy-Out: 1 minute Unbroken Plank Hold

*Weight is athlete’s choice

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