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

EVA

5 Rounds For Time

  • 800 meter Run
  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Pull-Ups

Good Times for “Eva” (source)
– Beginner: 59-66 minutes
– Intermediate: 44-54 minutes
– Advanced: 35-39 minutes
– Elite: <32 minutes

JOKER

For Time

  • 1-2-3-4-5-6-7-8-9-10 reps of:
  • Toes-to-Bars
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Deadlifts (225/155 lb)

Scaling

For athletes 55+, use 185/135 lb barbells.

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