20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

11. PINEAPPLE EXPRESS

Three Parts With a Running Clock for Time:

Part A

• On the 0:00, perform:
• 75/50 calorie Assault Bike
• 50 Strict Handstand Push-Ups

Time Cap: 12 minutes

Part B

On the 15:00, perform:

• 50-35-20 GHD Sit-Ups
• 100 foot Handstand Walk (after each set)

Time Cap: 12 minutes

Part C

• On the 35:00, 3 Rounds of:
• 400 meter Run
• 21 Lateral Barbell Burpees

12. SMUDGE

3 Rounds for Time:

• 5 Muscle-Ups
• 10 Squat Cleans (60/40 kg)
• 20 GHD Sit-Ups

13. STEPHEN

For Time:

• 30-25-20-15-10-5 Reps of:
• GHD Sit-Ups
• Back Extensions
• Knees-to-Elbows
• Romanian Deadlifts (95/65 lb)

14. GHD Sit Up Abs Workouts – RATCHET

5 Rounds for Time:

• 400 meter Run
• 22 Kettlebell Swings (70/53 lb)
• 19 GHD Sit-Ups

Cash-Out:

• 400 meter Swim

15. ASSAULT FLATLINE

For Time:

• 60 calorie Standing Assault Air Bike (remove seat)
• 50 Squat Cleans (135/95 lb)
• 40 GHD Sit-Ups
• 30 Handstand Push-Ups
• 20 Chest-to-Bar Pull-Ups
• 10 Bar Over Burpees