5 Highly Effective CrossFit Abs Workouts you can do at Home over Christmas

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 center 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.

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.

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