Weaknesses Destroying Abs Workouts for CrossFit Lovers


  • 3 Rounds for Time
  • 30 Medicine Ball GHD Sit-Ups (20/14 lb)
  • 10 Sandbag Cleans (150/100 lb)

The workout shown above was the version performed by 16-17 and 35-49 age divisions (the workout was not performed by individual athletes in the open division).

masters functional fitnessSource: Anthony Rodgers Photography

14-15 / 50-59 Divisions
3 rounds:
20 toes-to-bars
10 sandbag cleans (100/70 lb)

60+ Divisions
3 rounds:
18 toes-to-bars
6 sandbag cleans (100/70 lb)


“The L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy.” Greg Glassman.

abs workouts – 3 Rounds for Time

  • 1 Barbell Complex*
  • 10 second L-Sit
  • 2 Barbell Complexes*
  • 20 second L-Sit
  • 3 Barbell Complexes*
  • 30 second L-Sit

*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press

  • Round 1: 135/85 lb
  • Round 2: 155/105 lb
  • Round 3: 185/125 lb

This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.

abs workouts L Sit

This workout can be scored by total weight, time or not at all depending on the intent.


For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.

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