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

Saturday 180707

For time:

  • 100-ft. handstand walk
  • 9 squat cleans
  • 75-ft. handstand walk
  • 12 squat cleans
  • 50-ft. handstand walk
  • 15 squat cleans
  • 25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option
For time:

  • 100-ft. handstand walk
  • 9 squat cleans
  • 75-ft. handstand walk
  • 12 squat cleans
  • 50-ft. handstand walk
  • 15 squat cleans
  • 25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time:

  • 8 wall walks
  • 9 squat cleans
  • 6 wall walks
  • 12 squat cleans
  • 4 wall walks
  • 15 squat cleans
  • 2 wall walks

Men: 95 lb.
Women: 65 lb.

Sunday 180701

  • Weighted dip 3-2-2-1-1-1-1 reps
  • Bench press 3-2-2-1-1-1-1 reps
  • Turkish get-up 3-2-2-1-1-1-1 reps

Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Beginner Option
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

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