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7 Core Strength CrossFit Workouts to Build Great Abs & A Solid Midline

Having a strong core is vital for almost all exercises in Crossfit. It will help to prevent injury, protect your spine, improve posture and stabilse lifts and movement. Abs are also a nice side effect of building a solid core.

These core strength CrossFit workouts are designed to help you become a healthier, stronger and more confident athlete. As always in Crossfit, function comes first, and the core is an incredibly important part of all functional movement, so that is why it must not be neglected. Abs are often mistakenly seen as a sign of a strong core, but it is possible to have well-defined rectus abdominis (the outer muscles that form a 6 pack) and still have a weak core.

These workouts are designed to primarily develop a strong core, and secondarily to carve abs into your midline (if that’s your thing). Just remember that without a low enough body fat %, abs will never show.

CORE STRENGTH CROSSFIT WORKOUTS -LAUREN FISHER

Try this out

  • 5 sets not for time of:
  • 20 V-Ups
  • 15 Tuck Crunches
  • 20 Second Hollow Hold
  • 20 Second Arch Hold

L SIT CORE STRENGTH CROSSFIT WORKOUTS

On the minute for 10 minutes

  • 20 Second L-Sit Hold (rings or parallettes)
  • 20 Second Hollow Rock
  • 20 Seconds of Sit-Ups

DEVELOPING STRENGTH FOR THE L SIT WITH DAVE DURANTE

HOLLOW ROCKS

Core strength Crossfit workouts – 8 minute EMOM

  • 10 hollow rocks
  • 10 toes to bar
  • 10 second plank

BACK EXTENSIONS

5 rounds not for time

  • 15 back extensions
  • 5 Romanian deadlifts (60% 1rm)
  • 5 OHS (60% 1rm)

Take your time. This of this workout as accessory work.

The back extension a perfect way to target your posterior chain. The narrative that runs through the majority of contemporary fitness information tells people that abs are the simulacrum for a healthy and fit core. As you already know, this isn’t true. Your core is interconnected and involves many muscle groups working together to stabilise your body, control and generate force, and move objects (such as weights) through the full range of motion for a specific exercise.

A problem with this erroneous fitness narrative is that it completely ignores the vital role that the core plays in stabilizing your lower spine. If an individual neglects their lower back and core, in favour of the rectus adominis at the front, then this can have pretty bad consequences. Back extensions are a great way to fortify your lower back and core. They can be done on a GHD, on the floor (if you are just starting out) and even weighted to increase the level of difficulty. There are many variations to try as well, such as this mobility warm-up from Camille LeBlanc-Bazinet.

KNEES TO ELBOW / TOES TO BAR

For time

  • 10 Chest-to-Bar Pull-Ups
  • 20 Toes-to-Bars
  • 30 Deadlifts (185/135 lbs)
  • 100 Double-Unders
  • 30 Box Jumps (24/20 in)
  • 20 Burpees
  • 10 Cleans (185/135 lbs)

HANDSTAND HOLD

5 rounds for time

  • 20 second handstand hold (scaled is against the wall)
  • 20 second plank
  • 20 second side plank (20 seconds on both sides)
Core strength CrossFit workoutsSource: Photo courtesy of CrossFit Inc.

From all these core strength CrossFit workouts, this ONE adds balance into the equation and will develop a rock-solid midline, abs and core.

“A bumper plate is a simple tool with which to get an athlete to feel the proper body position needed for a handstand” Camille LeBlanc Bazinet

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