CrossFit Abs Workouts to Build a 6 Pack and Powerful Core (Scaled and Beginner Options Included)

Abs Workouts – Saturday 180714

Source: Photo courtesy of CrossFit Inc

4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups

Men: 45 lb.
Women: 35 lb.

Abs Workouts – Tuesday 180710

5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

Source: Photo courtesy of CrossFit Inc

Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.