CrossFit back workouts

Explosive Pull Up Back Workouts to Build Power and Protect Against Injury

Test and improve your fitness now.

WEAVER

4 Round For Time

  • 10 L-Pull-Ups
  • 15 Push-Ups
  • 15 Chest-to-Bar Pull-Ups
  • 15 Push-Ups
  • 20 Pull-Ups
  • 15 Push-Ups

FRACTURED FRAN

5 Rounds for Time

  • 9 Thrusters (95/65 lb)
  • 9 Pull-Ups

back workouts

1911

For Time

  • 50 Pistols
  • 25 Chest-to-Bar Pull-Ups
  • 40 Pistols
  • 20 Chest-to-Bar Pull-Ups
  • 30 Pistols
  • 15 Chest-to-Bar Pull-Ups
  • 20 Pistols
  • 10 Chest-to-Bar Pull-Ups
  • 10 Pistols
  • 5 Chest-to-Bar Pull-Ups

This workout is scored by time to complete the descending couplet.

Scaling

Intermediate
For Time
50 Box-Assisted Pistols
25 Pull-Ups
40 Box-Assisted Pistols
20 Pull-Ups
30 Box-Assisted Pistols
15 Pull-Ups
20 Box-Assisted Pistols
10 Pull-Ups
10 Box-Assisted Pistols
Pull-Ups

Beginner
For Time
50 Banded Pistols
25 Ring Rows
40 Banded Pistols
20 Ring Rows
30 Banded Pistols
15 Ring Rows
20 Banded Pistols
10 Ring Rows
10 Banded Pistols
Ring Rows

JOSEPH AGNELLO

12-9-6-3 Reps For Time

  • Squat Cleans (155/105 lb)
  • Weighted Pull-Ups (45/25 lb)

BURGESS

For Time

  • 30 Pull-Ups
  • 30 Burpees
  • 20 Pull-Ups
  • 20 Burpees
  • 10 Pull-Ups
  • 10 Burpees
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