20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

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

SMUDGE

3 Rounds for Time

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

STEPHEN

For Time

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

GHD sit ups 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

GHD-Sit-Up abs exercises

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

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