CrossFit athletes have some of the most impressive, functional physiques on the planet. Here are my favorite CrossFit back workouts and exercises that you can implement today to improve strength, aesthetics, and functionality.
Content:
Top 10 CrossFit Back Exercises
Example CrossFit Back Workouts
How To Implement CrossFit Back Workouts
Beyond CrossFit Back Workouts
Top 10 CrossFit Back Exercises
- Pull-ups
- Cleans
- Snatches
- Deadlifts
- Ring Rows
- Rowing Machine
- Farmer's Carry
- Rope Climbs
- Bent Over Rows
- Kettlebell swings
1. Pull-ups
Pull-ups are an awesome way to train the back without access to a CrossFit gym and equipment (besides a bar, I guess). Pull-ups can be scaled to virtually every strength level as well.
Variations (beginner to advanced):
- Eccentric Pull-ups - jump up to the bar, and slowly lower yourself down for a 3-5 second count
- Kipping Pull-ups - using momentum and a swing each rep
- Strict Pull-ups - with no momentum or swing
- Butterfly Pull-ups - rhythmic kipping and swinging for high reps
- Weighted Pull-ups - add a weighted vest or weight belt
2. Cleans
Cleans are my favorite way to train functional strength. These exercises light up the entire back (lower, middle, upper, & traps), allow you to move with power and speed, and are quite satisfying to progress heavy.
Variations:
- Barbell Power Clean - pulling from the floor
- Barbell Hang Clean - pulling from the waist
- Barbell Squat Clean - catching the bar in a squat, like Olympic lifters (Read more for barbell back exercises)
- Dumbbell/Kettlebell Clean - using dumbbells/kettlebells
3. Snatches
Snatches may require some coaching and mobility work. I recommend trying this light and with a trainer at first to learn the mechanics of the movement.
Variations:
- Barbell Power Snatch - catching the bar while upright
- Barbell Snatch - catching the bar in a squat, like Olympic lifters
- Dumbbell/Kettlebell Snatch - using ONE arm, typically for higher reps
4. Deadlifts
The king of all exercises. No back workout is going to light up the entire back and allow you to move as much weight as the deadlift. It goes without saying but I'll say it - make sure your form is on point to avoid injury.
Variations:
- Conventional deadlift - with the feet inside the hands
- Sumo deadlift - with the feet outside the hands
- Snatch-grip deadlift - with a wide snatch grip and a conventional stance
5. Ring Rows
Ring rows are a great way to scale into Pull-ups while providing a great stimulus to the mid and upper back.
Variations:
- Ring rows - using rings
- Barbell incline rows - pulling underneath a fixed barbell in a power rack
6. Rowing Machine
The rowing machine is pretty self-explanatory - strap in and start pulling. This can be treated as a cardio/endurance movement as well as working the back muscles with less intensity per rep.
Variations:
- n/a
7. Farmer's Carry
The farmer's carry is one of my favorite exercises that you don't see too often in CrossFit back workouts. Carry a challenging weight for 50-100M to see your upper back and grip strength fly to new levels.
Variations:
- Farmer's Carry - holding a kettlebell or dumbbell in each hand
- Suitcase Carry - holding a kettlebell or dumbbell in ONE hand
8. Rope Climbs
Rope climbs are my current nemesis when it comes to CrossFit back workouts, but I can't deny their effectiveness. The synching technique requires some practice.
Variations:
- Synching the legs - using the legs to pinch the rope and drive up
- Legless - using nothing but the back, biceps, forearms, and grit
9. Bent Over Rows
Similar to cleans, snatches, and deadlifts - bent over rows work the entire back. The main difference with this movement is that it is less explosive and power-driven.
Variations:
- Strict Barbell Rows - no body english, pulling with a straight, motionless spine
- Kipping Barbell Rows - using a slight jerk, allowing you to pull heavier weight
10. Kettlebell swings
Kettlebell swings are great for working the back with lighter weight, and also for learning to hip hinge (firing the glutes, lifting safely for the lower back).
Variations:
- American kettlebell swing - swing the weight to shoulder height
- Russian kettlebell swing - swing the weight all the way overhead and lock out the arms
Example CrossFit Back Workouts
CrossFit Back Workout 1:
Strength:
3 Power Cleans - Record the heaviest set
5 Rounds for Time:
500 M Row
15 kettlebell swings (72/53)
21 Wall Balls (20/14)
CrossFit Back Workout 2:
4 Rounds For Time:
400 M Run
10 Power Cleans (135/95)
30 sit-ups
15 Ring Rows
CrossFit Back Workout 3:
Strength:
6x1 Deadlift - Record the heaviest set
EMOM 21 minutes:
5 Pull-ups5 Power Snatch (95/73)
50M Farmer's Carry (53/37)
CrossFit Back Workout 4:
10-9-8-7-6-5-4-3-2-1 Reps for Quality:
Back Squat (1.25xBW)Deadlift (1.5xBW)
HSPU
How To Implement CrossFit Back Workouts
The best way to achieve the back of a CrossFit athlete is to join a gym. I have personally done hundreds of CrossFit-style workouts inside and outside of a gym, and the results of in-person work are significantly better.
Not only do gyms provide the community, intensity, and programming to push you harder than you can on your own - but they also have experienced trainers to make sure you are using correct form and weight.
A little anecdote - I have hurt myself weight training several times (2 large incidents come to mind: blowing up my lower back and wrist on separate occasions), and both happened on my own. There is no substitute for a professional set of eyes watching over you during high-intensity back workouts.
Beyond CrossFit Back Workouts
Depending on where you are in your fitness journey, it may be helpful to learn more about the back and how to train safely and effectively. Read these next to optimize your back and make sure you get the most out of your body:
Top 5 Lower Back Dumbbell Exercises