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The Importance of Upper Back Strength

How strong is your upper back?

In CrossFit, we do lots of squatting, lower body pulling, pressing, and pull-ups. There’s not much in the way of upper body pulling, though, and this can create an imbalance that can lead to shoulder and back dysfunction. We are adding in more upper body pulling variety. If you’re not able to attend classes where we pull, try to add some different pulling movements in to your accessory work.

Check out a Breaking Muscle by coach and author Tom Kelso here.

Workout of the Day


3 rounds:

10 wall angels/5 pause RR/5 divebombers/10 lateral lunges (5/side)


EMOM for 6min:
-3 pull-ups (strict)
-3 dips (strict)


Row: 1000
5 Rounds for time:
Ring Push Up: 15*
Ring Row: 15

*Feet elevated on 20/24″ Box – Rings to height of box.

Zone 3: incline ring push-ups/rows
Zone 2: regular push-ups, scale reps
Zone 1: scale as needed


Band super front rack – 2min/side

Smash/roll pecs & lats

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