CrossFit Abs Workouts are a highly useful way to build better core strength and power. They will enhance your ability to resist injury, control general movement and stabilise your body to a higher degree.
Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles.
Your core most often acts as a stabilizer and force transfer centre rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional closed chain exercises.
Try out any of these CrossFit abs workouts at home and strengthen your core even further.
HOME CORE WORKOUT FROM MARGAUX ALVAREZ
- 3 Rounds for Time
- 15 Dumbbell Sit-Ups (50/35 lb)
- 20 Dumbbell Russian Twists (50/35 lb)
- 10 Right Side Plank with Hip Raises
- 10 Left Side Plank with Hip Raises
- 10 V-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.
Score is the time on the clock when the last round of V-Ups is completed.
Scaling CrossFit Abs Workouts
Bodyweight
- 3 Rounds for Time
- 15 Sit-Ups
- 20 Russian Twists
- 10 Right Side Plank with Hip Raises
- 10 Left Side Plank with Hip Raises
- 10 V-Ups
Scaled
- 3 Rounds for Time
- 15 Sit-Ups
- 20 Russian Twists
- 10 Right Side Plank with Hip Raises
- 10 Left Side Plank with Hip Raises
- 10 V Crunches
SIT UP
Why: The sit-up is a fundamental movement used to build abdominal strength. Along with other bodyweight core movements like superman holds, plank holds, and hollow rocks, sit-ups are both simplistic (which makes them perfect for a hotel room WOD) and highly effective. And the sit-up (often used with an Ab-Mat) builds the abdominal strength needed to perform more advanced movements like the L-Sit and GHD sit-ups.
Set-Up: Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head.
Execution: Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine.
Points of Performance: To get a “good rep,” ensure the following:
– You start with your hands on the ground, over your head
– You finish with your shoulders over your hips
Pro-Tip: Keep your feet in contact with the ground during the ascent and descent of the sit-up. If you use the momentum of your legs to help with the movement, you lose out on lower abdominal recruitment.
CrossFit Abs Workouts – DURANTE CORE
- 5 Rounds for Time
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 10 second Hollow Hold
- 1 minute Rest
With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after each round.
Score is the total time it takes to complete all 5 rounds including each rest period.
Tips and Strategy
Due to the built-in rest in “Durante Core,” go as fast and as unbroken as possible during each of the 4 movements.
You only reap the rewards of “Durant Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.
Intended Stimulus
“Durante Core” should feel very muscularly fatiguing. Your core should be on fire within the first 2 rounds. This is a true interval WOD: attack the movements when you’re working, and enjoy the rest when it comes. This workout is perfect as a standalone WOD, or as a way to finish a cardio-based workout like “Griff” or “Boat Race.”
Scaling Options
The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.
Beginner
- 5 Rounds
- 10 Supported Hollow Rocks (hands hold at hamstrings)
- 10 Modified V-Ups (bend knees as much as needed)
- 10 Tuck Ups
- 10 second Supported Hollow Hold (hands hold at hamstrings)
- 1 minute Rest
DURANTE CORE 2 – CrossFit Abs Workouts
- 5 Rounds
- 10 Arch Rocks
- 10 Arch Ups
- 10 second Arch Hold
- 1 minute Rest
Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.
This workout can be used for accessory work or as a core finisher after a WOD. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”). The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.
Scaling
Simply perform each exercise for a shorter amount of time.
Arch Hold
How to Scale the Arch Hold
CrossFit Abs Workouts – BURPEE / SIT UP WOD
- For Time
- 10-9-8-7-6-5-4-3-2-1 Burpees
- 20-18-16-14-10-6-4-2 Sit-Ups
Why: Burpees build bodyweight strength, metabolic conditioning, and mental toughness. You don’t need any equipment, and hardly any space. Burpees are an ideal movement to add to your training: they crush the souls of the beginner, intermediate, and advanced athletes alike.
Set-Up: Stand in an athletic position with your core braced.
Execution: Place your hands on the ground, shoulder-width apart. Jump out to a push-up position. Lower your chest and thighs to the ground. Jump your feet up to your hands. Jump vertically with full hip/knee extension. Extend your arms and touch your hands overhead during the jump.
Points of Performance: To get a “good rep,” ensure the following:
– Your chest and thighs make contact with the ground
– You reach full hip/knee extension at the top of the vertical jump
– Both feet leave the ground during the vertical jump
Pro-Tip: Need a break during burpees? Rest while you stand. Burpee efficiency comes from the bounce off the ground. When you rest on the ground, you lose the bounce. You can also take better recovery breaths in a standing position.
CrossFit Abs Workouts – LIVING ROOM MASH WORKOUT
- For Time
- 12 minute Accumulated V-Sit Hold
- Every time you rest, complete:
- 20 Air Squats
With a running clock, complete the accumulated 12-minute V-Sit-Hold. Every time you rest, complete the 20 Air Squats before continuing the Hold.
Score is the time on the clock when the 12 minutes is completed.
Air Squat
At the heart of functional fitness lies the most foundational of all movements: the air squat, that is, without any weight other than body weight. The air squat is a prerequisite to other movements like the front squat, back squat, overhead squat, squat clean, and squat snatch. Perfect the air squat first, then ramp up to the other more challenging, loaded movements. Even then, the air squat is a great movement on its own and is incorporated into a lot of bodyweight WODs.
Set-Up: Start with your feet shoulder-width apart and faced forward. Stand tall with your hips and knees fully extended, and your heels planted. Where you set your arms is more of a preference than anything else; but if you’re a beginner, set your arms up high and over your head—this’ll help you find an upright torso.
Execution: Brace the core. Reach your hips back and down as you descend to the bottom of the squat. At the bottom, your hips should be lower than your knees. Maintain your lumbar curve throughout the squat. Keep your heels in contact with the ground as you descend and ascend. Your knees should track your toes throughout the movement. Stand tall at the top of the movement to reach full hip and knee extension.
Points of Performance: To get a “good rep,” ensure the following:
– Your hip crease drops below your knee crease at the bottom of the squat
– You reach full hip and knee extension at the top
Pro Tip: Keep your weight in your mid-foot/heel during the air squat. It’s common to shift your weight forward (onto your toes) and put unnecessary, pain-inducing stress on the patellar tendon—the structure that connects the kneecap to the shinbone.
