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

Abs Workouts – Monday 180709

Complete as many rounds as possible in 7 minutes of:

  • 50 double-unders
  • 10 overhead squats

Men: 135 lb.
Women: 95 lb.

Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Abs Workouts – Intermediate Option
Complete as many rounds as possible in 7 minutes of:

  • 25 double-unders
  • 10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:

  • 25 single-unders
  • 10 overhead squats

Men: 65 lb.
Women: 45 lb.

Abs Workouts – Saturday 181229

On a 12-minute clock:

  • 1 minute of GHD sit-ups
  • 1 minute of bar muscle-ups
  • 2 minutes of GHD sit-ups
  • 2 minutes of bar muscle-ups
  • 3 minutes of GHD sit-ups
  • 3 minutes of bar muscle-ups

Scaling
You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.

Intermediate Option
On a 12-minute clock:

  • 1 minute of GHD sit-ups to parallel
  • 1 minute of chest-to-bar pull-ups
  • 2 minutes of GHD sit-ups to parallel
  • 2 minutes of chest-to-bar pull-ups
  • 3 minutes of GHD sit-ups to parallel
  • 3 minutes of chest-to-bar pull-ups

Beginner Option
On a 12-minute clock:

  • 1 minute of AbMat sit-ups
  • 1 minute of assisted chest-to-bar pull-ups
  • 2 minutes of AbMat sit-ups
  • 2 minutes of assisted chest-to-bar pull-ups
  • 3 minutes of AbMat sit-ups
  • 3 minutes of assisted chest-to-bar pull-ups

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