CrossFit back workouts

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

Test and improve your fitness now.

APLIN

Back Workouts

20 Rounds for Time

  • 6 Strict Pull-Ups
  • 20 Push-Ups

BACK WORKOUTS – FRELEN

  • 5 Rounds for Time
  • 800 meter Run
  • 15 Dumbbell Thrusters (45/35 lb)
  • 15 Pull-Ups

SATAN’S WHISKERS

3 Rounds for Time

  • 10 Chest-to-Bar Pull-Ups
  • 10 Front Squats (165/115 lb)
  • 10 Burpees

Take the front squats from the ground.

tricep exercises

BACK WORKOUTS – QUARTER GONE BAD

5 Rounds For Total Reps in 15 minutes

  • 15 seconds Thrusters (135/95 lb)
  • 45 seconds Rest
  • 15 seconds Weighted Pull-Ups (50/30 lb)
  • 45 seconds Rest
  • 15 seconds Burpees
  • 45 seconds Rest

Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep completed within each 15-second work window.

BACK WORKOUTS – BRADLEY

10 Rounds For Time

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