Get Strong and Prevent Injury – Lower Back Workouts for CrossFit Athletes (RX, Scaled and Beginner Options)

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

BACK WORKOUTS – ORLANDO

  • For Time
  • 6 Russian Kettlebell Swings (70/53 lb)
  • 49 meter Farmer’s Carry (70/53 lb)
  • 12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
  • 49 meter Farmer’s Carry (70/53 lb)
  • 20 American Kettlebell Swings (70/53 lb)
  • 49 meter Farmer’s Carry (70/53 lb)
  • 8 Left-Arm Kettlebell Swings (70/53 lb)
  • 8 Right-Arm Kettlebell Swings (70/53 lb)
  • 49 meter Farmer’s Carry (70/53 lb)
  • 49 Russian Kettlebell Swings (70/53 lb)
  • 49 meter Farmer’s Carry (70/53 lb)

Complete the swing and carry chipper as quickly as possible. Kettlebells should be AHAP [as heavy as possible].

kettlebell shoulder workoutsSource: Revival Strength

Scaling

Intermediate: Scale weight of the kettlebells to 53/35 lb.

Beginner: Select a kettlebell that you can perform American kettlebell swings well and with confidence.

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