5 EMOM Back Workouts For More Crossfit Muscle And Strength

Few things scream "hard work" like a well defined back, particularly the upper back. Crossfit athletes require a strong low and upper back due to the volume of overhead work they perform. Think about it. If your back is weak then you're not going to be able to stabilize a load when you lift. If you can't stabilize the load then you're not going to be able to progress at the pull portions of your lifts and you'll go slower during the workouts.

The beauty of Crossfit is that the movements are going to be constantly varied which allows you to train in a variety of ways and your back is going to need to be hit in all types of angles.

Horizontal pulling

Ring rows, dumbbell rows, barbell rows, band rows, Olympic lifting variations.

Vertical pulling

Chin ups, pull downs, band pull downs, assisted chin ups.

We're not just talking about your lats or your traps either. There's several deep muscles that originate on your spinal cord and attach to your shoulder. These deep stabilizers are often forgotten and trained with lighter movements but should also be exposed to heavier loads at time.

Why do I favor EMOM style workouts for my back training?

For starters, EMOMs pack a big punch in a little time frame. Every minute on the minute you'll perform either a given exercise or a given number of reps per exercise. This will increase your intensity and allow you constant stimulus on your back. The key is more tension to increase muscle growth.


Here's five crossfit EMOM back workouts for more muscle and strength

EMOM Back Workout #1

"Rayshard Brooks"

  • EMOM in 20 Minutes
  • 13 Snatch Grip Deadlifts (45/35 lb)
  • 8 Hang Power Snatches (45/35 lb)
  • 2 Overhead Squats (45/35 lb)
  • 1 Squat Snatch (45/35 lb)

Score is the total number of repetitions completed before the 20-minute clock stops.


EMOM Back Workout #2

"NCFit Full Body WOD 10"

  • Every 2 Minutes on the Minute in 16 minutes
  • 20 Alternating Dumbbell Snatches (50/35 lb)
  • 12 Lateral Up-Downs Over Dumbbells


EMOM Back Workout # 3

"Jack Hammer"

  • Every 3 minutes For as Long as Possible
  • 12 Deadlifts (205/135 lb)
  • 6 Strict Handstand Push-Ups
  • 12 Hand Release Push-Ups
  • 18 Burpees

With a running clock, every 3 minutes perform the prescribed work for as long as possible. Once the athlete fails to complete the prescribed work in the 3-minute window, the workout is done.

EMOM Back Workout #4

"Power Cindy"

  • EMOM in 30 minutes
  • Odd Minutes: AMRAP of 'Cindy'
  • Even Minutes: 1 Power Clean*
  • 1 Round of 'Cindy' consists of:
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • *Start at 65% 1RM and increase weight every round.

On a 30-minute clock, perform as many repetitions of Cindy every odd minute. Every even minute, perform 1 Power Clean, starting at 65% of 1 rep max and increasing weight after every round.

EMOM Back Workout #5

"Bergeron DBeep Test"

  • On the Minute For As Long As Possible
  • 7 Dumbbell Goblet Thrusters (50/35 lb)
  • 7 Alternating Dumbbell Power Snatches (50/35 lb)
  • 7 Burpees
  • After 10 Rounds, add 1 rep to each movement.

” Every minute on the minute for as long as possible, complete the 21 listed reps. Add 1 rep to each movement after 10 rounds. Round 11: 8 Reps of Everything. Round 12: 9 Reps of Everything. Round 13: 10 Reps of Everything… When athlete is no longer able to complete the work within the minute, the workout is done.

Score is the total completed rounds and reps.

Getting a bigger and stronger back is simply a function of putting in the work. Start putting in the work.