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Abs Workouts for CrossFit Athletes: Destroy your Weaknesses!

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 abs workouts will help you to develop your midline, carve new abs and build a stronger core. Remember that without an intelligent nutrition plan, you will never see the results of your hard work, if that is what you want.

The abdominal muscles are “composed of three flat muscular sheets, from without inward: external oblique, internal oblique, and transverse abdominis, supplemented in front on each side of the midline by rectus abdominis.”

Abs Workouts

These Abs 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.

Every 90 sec, 4 rounds:

  • 6 Around the world with plate above head (15kg, 3ea)
  • 20 Russian Twists and then hold the Hollow Rock position for 20-30sec
  • *Goal is to maximise the amount of time spent in the hollow rock position

CORE WORKOUT FROM LAUREN FISHER

Lauren-Fisher abs workoutsSource: CrossFit Inc

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 WORKOUT

six pack abs exercises l sit
L sits will destroy your core. In a good way.

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

Abs Workouts – 8 minute EMOM

  • 10 hollow rocks
  • 10 toes to bar
  • 10 second plank
Abs workoutsSource: Photos courtesy of CrossFit Inc

BACK EXTENSIONS

5 rounds not for time

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

Take your time. Use this part of the workout as accessory work.

The back extension is a perfect way to target your posterior chain, and will significantly strengthen you for movements such as man makers. 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

CrossFit toes-to-bar gymnastics abs workout

Abs workouts – 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

Abs workouts – 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)

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

ABS WORKOUTS – OHS

overhead squat CrossFit workoutsSource: Photo courtesy of CrossFit Inc

For time

  • 21 Turkish Get-Ups, Right Arm
  • 50 Kettlebell Swings
  • 21 Overhead Squats, Left Arm
  • 50 Kettlebell Swings
  • 21 Overhead Squats, Right Arm
  • 50 Kettlebell Swings
  • 21 Turkish Get-Ups, Left Arm

*with a single kettlebell (2/1.5 pood)

These are a perfect exercise to test and improve your core stability. Requiring a zen like concentration to do well, this exercise is also a great way to point out weaknesses in your shoulder stability, balance and general mobility.

Want more Core and Ab Exercises?

CrossFit Abs Workouts from Tia-Clair Toomey to Bulletproof your Core

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