ghd workouts

20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

Build a powerful midline now.

These GHD sit ups abs workouts will help to strengthen your entire core, protect your spine and significantly improve your ability to stabilise and perform important movements within CrossFit.

TECHNIQUE

 

GHD SIT UP ABS WORKOUTS

Add these abs workouts into your training.

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.

FUNCTIONAL AB CRUSHER

  • AMRAP in 18 minutes
  • 15 GHD Sit-Ups
  • 10 meter Single-Arm Farmer’s Carry (70/53 lb, right)
  • 15 Toes-to-Bars
  • 10 meter Single-Arm Farmer’s Carry (70/53 lb, left)

Perform as many rounds as possible of the work prescribed in 18 minutes.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 50 points or reps.

JORGE

  • 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)

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.

HANSEN

5 Rounds For Time

  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Burpees
  • 30 GHD Sit-Ups
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