20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

16. GHD Sit Up Abs Workouts – STAR LORD

AMRAP in 25 minutes:

• From 0:00-5:00, AMRAP of:
• 15 GHD Sit-Ups
• 5 Strict Presses (135/95 lb)

Rest 5 minutes

• From 10:00-15:00, AMRAP of:
• 10 Toes-to-Bars
• 10 Front Squats (135/95 lb)

Rest 5 minutes

From 20:00-25:00, AMRAP of:

• 5 Bar Facing Burpees
• 15 Hang Power Cleans (135/95 lb)

On a 25-minute clock, as many rounds and repetitions as possible perform the prescribed work in the order written. Rest 5 minutes after every 5-minute AMRAP. The barbell should be taken from the floor, not from the rack.

Score is the total number of rounds and repetitions completed in the three 5-minute AMRAPs.

Intended Stimulus

This workout is great to learn thresholds, starting with that Strict Press: this can be more of a strength-focused AMRAP, then into the second AMRAP, the Front Squat, Barbell will be a little more on the moderate side, then in the final AMRAP with the Hang Power Clean that has more reps but should feel light!

17. DYLAN

For Time:

• Buy-In: 800 meter Run

Then, 2 Rounds of:

• 7 Power Cleans (135/95 lb)
• 7 Strict Pull-Ups
• 7 Shoulder-to-Overheads (135/95 lb)
• 7 GHD Sit-Ups
• 7 Front Squats (135/95 lb)
• 7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
• 7 Snatches (135/95 lb)

Buy-Out: 800 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the Buy-In of an 800 meter Run before moving onto the second part of the workout. After the Run, athlete must complete 2 rounds of 7 Power Cleans, 7 Strict Pull-Ups, 7 Shoulder-to-Overheads, 7 GHD Sit-Ups, 7 Front Squats, 7 Weighted Box Step-Ups, and 7 Snatches. To finish the workout, the athlete must finally perform the last 800 meter Run—AKA the Buy-Out.

Score is the time on the clock when the last 800 meter Run is completed.

18. THE HATEFUL EIGHT

8 Rounds for Time:

• 8 Push-Ups
• 8 GHD Sit-Ups
• 8 Air Squats
• 8 Pull-Ups
• 8 Deadlifts (95/65 lb)
• 8 Hang Power Cleans (95/65 lb)
• 8 Shoulder-to-Overheads (95/65 lb)
• 8 calorie Row

19. 300

• 10 Rounds for Time
• 5 Strict Chest-to-Bar Pull-Ups
• 10 “X” Dumbbell Movement (70/50 lb)
• 15 GHD Sit-Ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

For each of the 10 rounds, perform 10 repetitions of the corresponding dumbbell movement. For example, in round one, after completing the 5 strict chest-to-bar pull-ups, complete 10 dumbbell push presses, then 15 GHD sit-ups. The following round complete 5 strict chest-to-bar pull-ups, then 10 dumbbell burpees, then 15 GHD sit-ups. Continue in this way for all 10 rounds.

20. GHD Sit Up Abs Workouts – DRAGO

AMRAP in 15 minutes:

• 150 Double-Unders
• 45 GHD Sit-Ups
• 60 Ball Slams (30/20 lb)
• 30 Hand Release Push-Ups
• 90 Thrusters (45/35 lb)
• 30 Russian Twists (30/20 lb)
• 15 Clean-and-Jerks (135/95 lb)
• 800 meter Run

Read More: