When programming for CrossFit one of the most common problems I see happening are people over programming movements that are taxing on both the shoulders and the lower back. The degree of strain these two body parts experience happens due to overuse more so than experiencing to intense of a stressor repetitively. That’s why I think on of the keys to keeping people healthy while programming CrossFit is having certain movements that you use to take strain off of the areas.
One of my favorites to use is the American or Russian kettlebell swing, specifically the Russian kettlebell swing if it has been an extremely taxing week.
The reasons why I like to use this movement so much is because it develops the glutes and hamstrings with requiring deep hip flexion and putting strain on the lower back, if it is done correctly. Also, it does not require a lot of work from the shoulder girdle. The majority of the work done by it is an isometric retraction of the upper back, which develops muscles often not trained enough when the majority of movements in CrossFit are vertical pressing and pulling.