Weaknesses Destroying Abs Workouts for CrossFit Lovers

ABS WORKOUTS – MR JOSHUA

  • 5 Rounds for Time
  • 400 meter Run
  • 30 GHD Sit-Ups
  • 15 Deadlifts (250/165 lb)

Scaling

Intermediate
Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts
♀ 165 lb. ♂ 250 lb.

abs workoutsSource: Stevie D Photography

Beginner (A)
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts
♀ 115 lb. ♂ 165 lb.

Beginner (B)
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts
♀ 80 lb. ♂ 115 lb.

abs workouts

Background: “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.

TCB FIBONACCI

For Time

1 Round of:

  • 13 Thrusters (135/95 lb)
  • 21 Sumo Deadlift High-Pulls (135/95)
  • 34 Bar Over Burpees

Then, 2 Rounds of:

  • 8 Strict Presses (115/80 lb)
  • 13 Pull-Ups
  • 21 GHD Sit-Ups

Finally, 3 Rounds of:

  • 5 Weighted Ring Dips (20/15 lb)
  • 8 Knees-to-Elbows
  • 13 Hand Release Push-Ups

crossfit athlete bar facing burpeesSource: RX'd Photography

This WOD is done for time, starting from the top with no break between each.

Abs Workouts Scaling

If you need to scale, reduce the weight but keep the movements as is.

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