Ever met anyone with back pain? Maybe you are one of those individuals.
The whole idea of “functional movement” is based on performing/exercising movements that allow us to function better in life. CrossFits three pillars of fitness are: Constantly Varied Functional Movement performed at High Intensity
Arguably the most important functional piece in life is to have a supported back and trunk. Everything stems from your midline.
These bent over row exercises are great challenges for our back and midline to stay in a healthy position - which means back muscles contracted in a way that allows the spine to remain neutral. We want to be able to load the spine in a neutral position, not too flexed or extended.
If none of that made sense, take a gander at the pic below of Kevin doing a bent over row, and see if it computes that his back position is what we’re aiming to train and strengthen.
3 Back Squat with a 3x2x tempo @ RPE of 7
*Goal is to have a weight that athletes can use for all 5 sets at the prescribed tempo
5-7 Reps of Wide Grip Bent Over Row with a 3020 tempo
20 Minute AMRAP:
11 Pull Ups
25 Wall Balls (20/14#)