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

Friday 180629

6 rounds for time of:

  • 30 squats
  • 19 power cleans
  • 7 strict pull-ups
  • Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Sunday 180624

5 rounds for time of:

  • 20 GHD sit-ups
  • 3 legless rope climbs, 15-ft. rope

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Tuesday 180619

4 rounds for time of:

  • 15 GHD sit-ups
  • 30 thrusters
  • 45 double-unders

Men: 65 lb.
Women: 45 lb.

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

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