A strong core is essential for any athlete and CrossFit core and abs workouts are a great way to achieve this result.
CrossFit always puts function first, unlike bodybuilding for example, which generally prioritises aesthetics over fitness. The former is a healthy approach, because your body becomes defined by what it can do, and not just by how it looks.
In the end it all comes down to what you are training for, and what goals you would like to reach. Whatever your targets, these CrossFit workouts will help you to forge a strong core and six pack abs. Remember that without the right nutrition, you will not see or experience any meaningful results.
Abs Workouts – Jorge Hero WOD
For Time
- 30 GHD Sit-Ups
- 15 Squat Cleans (155/105 lb)
- 24 GHD Sit-Ups
- 12 Squat Cleans (155/105 lb)
- 18 GHD Sit-Ups
- 9 Squat Cleans (155/105 lb)
- 12 GHD Sit-Ups
- 6 Squat Cleans (155/105 lb)
- 6 GHD Sit-Ups
- 3 Squat Cleans (155/105 lb)
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
The “Jorge” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 7, 2013 (130407).
Annie
50-40-30-20-10 Reps For Time
- Double-Unders
- Sit-Ups
Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.
Score is the time it takes to complete all 300 repetitions.
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
Abs Workouts Scaling Options
This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.
If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.
When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.
Intermediate
30-25-20-15-10
Double-Unders
Sit-Ups
Beginner
30-25-20-15-10
Single-Unders
Anchored Sit-Ups
Abs Workouts – Mr Joshua
5 Rounds for Time
- 400 meter Run
- 30 GHD Sit-Ups
- 15 Deadlifts (250/165 lb)
Scaling
Intermediate
Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts (165 lb. 250 lb.)
Beginner (A)
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts (115 lb. 165 lb.)
Beginner (B)
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts (80 lb. 115 lb.)
Background: “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.
TCB Fibonacci
For Time
1 Round of:
- 13 Thrusters (135/95 lb)
- 21 Sumo Deadlift High-Pulls (135/95)
- 34 Bar Over Burpees
Then, 2 Rounds of:
- 8 Strict Presses (115/80 lb)
- 13 Pull-Ups
- 21 GHD Sit-Ups
Finally, 3 Rounds of:
- 5 Weighted Ring Dips (20/15 lb)
- 8 Knees-to-Elbows
- 13 Hand Release Push-Ups
This WOD is done for time, starting from the top with no break between each.
Abs Workouts Scaling
If you need to scale, reduce the weight but keep the movements as is.
Core Couplet Masters/Teens Division Workout
3 Rounds for Time:
- 30 Medicine Ball GHD Sit-Ups (20/14 lb)
- 10 Sandbag Cleans (150/100 lb)
The workout shown above was the version performed by 16-17 and 35-49 age divisions (the workout was not performed by individual athletes in the open division).
14-15 / 50-59 Divisions
3 rounds:
20 toes-to-bars
10 sandbag cleans (100/70 lb)
60+ Divisions
3 rounds:
18 toes-to-bars
6 sandbag cleans (100/70 lb)
Midline Active Shoulder
“The L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy.” Greg Glassman.
Abs workouts – 3 Rounds for Time
- 1 Barbell Complex*
- 10 second L-Sit
- 2 Barbell Complexes*
- 20 second L-Sit
- 3 Barbell Complexes*
- 30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
- Round 1: 135/85 lb
- Round 2: 155/105 lb
- Round 3: 185/125 lb
This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.
This workout can be scored by total weight, time or not at all depending on the intent.
Scaling
For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.
Abs Workouts – Wet Noodle
- For Time (with a Partner)
- 150 GHD Sit-Ups
- Ring Plank*
*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.
Set up a pair of gymnastics rings low. Get out a box to get your feet elevated so your body is parallel. To start, partner B must be in the plank for Sit-Ups to be counted. Continue rotating until you complete 150 reps as a team.
Black Jack
For Time
- 20 Push-Ups, 1 Sit-Ups
- 19 Push-Ups, 2 Sit-Ups
- 18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
- 2 Push-Ups, 19 Sit-Ups
- 1 Push-Ups, 20 Sit-Ups
Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.
Gut Buster
Abs workouts WOD from CrossFit Mayhem.
For Time:
- 150 Sit-Ups
- 1000 meter Row
- 150 Sit-Ups
Hero WOD Michael
3 Rounds For Time:
- 800 meter Run
- 50 Back Extensions
- 50 Sit-Ups
Background: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.
“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.”
Read More: 5 Highly Effective CrossFit Abs Workouts You Can Do at Home
