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20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

Build a powerful midline with these intense but highly effective GHD sit up abs workouts.

6. GHD Sit Up Abs Workouts – CAJUN

4 Rounds for Time:

  • 400 meter Run
  • 16 Bench Presses (135/95 lb)
  • 16 Wall Ball Shots (20/14 lb)
  • 16 Shoulder-to-Overheads (95/65 lb)
  • 16 GHD Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of GHD Sit-Ups is completed.

Good Score for “Cajun”
– Beginner: >30 minutes
– Intermediate: 25-30 minutes
– Advanced: <25 minutes

Scaling

4 Rounds for Time
400 meter Run
16 Hand Release Push-Ups
16 Thrusters (20 lb)
16 Shoulder-to-Overheads (20 lb)
16 V-Ups

7. WAR FRANK

3 Rounds For Time:

  • 25 Muscle-Ups
  • 100 Air Squats
  • 35 GHD Sit-Ups

8. L.A.G PARTNER WORKOUT

19 Rounds for Time (with a Partner):

  • 2 Legless Rope Climbs
  • 6 Kettlebell Swings (2/1.5 pood)
  • 16 GHD Sit-Ups

9. CLARA

For Time:

  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Strict Pull-Ups
  • GHD Sit-Ups
  • Thrusters (95/65 lb)

Perform 10 reps of each movement, then 9, then 8… until you’ve completed all rounds.

Scaling

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Kipping Pull-Ups
AbMat Sit-Ups
Thrusters (65/45 lb)

10. GHD Sit Up Abs Workouts – ALAN CAMERON

21-15-9 Reps for Time:

  • Overhead Squats (45/30 kg)
  • Handstand Push-Ups
  • GHD Sit-Ups

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