Best crossfit workouts for abs

Best crossfit workouts for abs DEFAULT

9 Crossfit Ab Workouts for a Rock-hard six-pack [Full Guide]

Having shredded abs has always been seen as a symbol of high-level fitness.

You can bet that getting a six-pack is on most gym-goers goal list.

This list of Crossfit ab workouts will give you the challenge you need to strengthen your core and thus improve your overall gym performance.

A strong midline is much more than just an aesthetic achievement.

It seems like decades of bodybuilding popularity put so much emphasis on looks and glorifying certain muscle groups like pumped biceps, perky glutes, and, of course, abs that you can shred carrots on that these attributes almost became an obsession for a lot of people.

Not that there’s anything wrong with having aesthetic goals, but it was certainly very refreshing when Crossfit came into play and shifted the focus from looks to performance.

Crossfit Ab Workouts

Crossfit, as a training methodology, aims to broaden your skills, improve your strength, endurance, mobility, and agility.

The majority of movements that you’ll see on a Crossfit programming list are what we’d call “functional movements”.

This means that they are 1) mostly compound movements and 2) movements that build skills transferable to your everyday life.

Movements like…

Front squats, overhead squats/lunges, power cleans, kettlebell swings, etc., might not strike you as ab exercises per se, but they do, in fact, among everything else, strengthen your midline and improve core stabilization.

Knowing this, we can easily say that most Crossfit workouts will work your midline anyway, but I’ve taken it upon myself to conduct this list of Crossfit ab workouts that target the core specifically.

I guarantee you, you’ll feel the burn!

And lastly, if you wish to compose your own ab burnout workout, you should check out these 10 core exercises that are leaps and bounds better than your regular sit-ups.

Ab Workout #1

For time:
30 GHD Sit-ups
Double Kettlebell Front Rack Carry, 70 lbs, 30m/ft
20 GHD Sit-ups
Double Kettlebell Front Rack Carry, 70 lbs, 30m/ft
10 GHD Sit-ups
Double Kettlebell Front Rack Carry, 70 lbs, 30m/ft

Tip: If you don’t have the equipment to perform a GHD sit-up
switch to toes-to-bar or V-Ups.

Ab Workout #2

Every 1 min for 12 mins, alternating between:
15 GHD Sit-ups
15 Kettlebell Swings, 70 lbs

Ab workout #3

3 rounds for time of:
30 Hollow Rocks
7 Wall Walks

Ab workout #4

For quality:
50 Rower Walk-Outs
50 Rower Pikes
(To see how to perform these movements check this list of ab exercises)

Ab workout #5

For quality:
Hanging L-sit – 2 minutes
L-Sit can also be performed on a dip station. (link)

Every time you break:
20 seconds Handstand hold
Alternatively, switch to a plank hold for the same amount of time.

Ab workout #6

3 Rounds for quality:
Farmers carry, 30m/ft – pick a challenging weight
Double Kettlebell Front Rack Carry, 30m/ft
Double Kettlebell Overhead Carry, 30m/ft

Ab workout #7

3 Rounds for time:
30 V-ups
30 Kettlebell swings
30 Burpees
To make things more challenging: do the high plank burpee,
for a demonstration click on the following link.

Ab workout #8

For time:
30 Plank-to-squats
50 V-ups
20 Plank-to-squats
40 V-ups
10 Plank-to-squats
30 V-ups

Ab workout #9

9 mins AMRAP:
18 Alternating Wall Planks
12 Alternating V-ups (Left hand to Right Foot and vice versa)
30 Toes Taps
If wall planks are too challenging, go with a regular plank or shoulder taps.

Other Crossfit Workouts you might like

20 Kettlebell Crossfit workouts to push your limits

Top 10 Toughest Bodyweight Crossfit Workouts

20 EMOM Workouts To Test Your Strength And Conditioning

10 AMRAP Workouts To Improve Your Endurance

20 Bodyweight Crossfit Workouts To Do Anywhere

Frequently Asked Questions

Can you get abs from CrossFit?

CrossFit training, good nutrition, and proper recovery will definitely give you a good chance of getting the physique that you want to achieve.

Do CrossFit athletes do ab workouts?

CrossFit athletes do ab workouts as accessory work to build a strong core.

How do CrossFitters train their abs?

Usually, CrossFitters do a lot of compound movements like squats, deadlifts, front squats, etc. which tax the core tremendously and additionally incorporate accessory work like ghd situps, v-ups, toes to bars, and so on.


CrossFit is all about making people stronger, fitter, and healthier. Most coaches will tell you that sculpting beach bodies isn’t really a defining point of the program.

It does tend to happen, though. “We find that we can get our desired aesthetic results through these functional movements,” says Conor Murphy, a coach at Reebok CrossFit One and a seminar staff member for CrossFit HQ.

If you’re looking for five abs-destroying workouts, you’ve come to the right place. Scroll through this gallery for five CrossFit WODs that’ll help you build ripped six-pack abs.

All models are wearing Reebok apparel available at

1 of 5

CrossFit Toes to Bar

Chris Cardoza

The Core Melter

As soon as you start doing the toes to bar, it’ll be obvious that they’re working your core. The overhead squats, on the other hand, may feel more like a shoulders and legs exercise. Think again: “Holding a weight overhead and moving through the range of motion of a squat really tests your abs’ ability to stabilize your upper body,” Murphy says. If 75lbs is too ambitious, feel free to scale down.

40 Reps30 Reps20 Reps10 Reps
Toes To BarOverhead SquatToes To BarOverhead SquatToes To BarOverhead SquatToes To BarOverhead Squat

2 of 5


skynesher / Getty


This workout comes from Pat Vellner, who took fourth at the CrossFit Games. “If you want to step it up a notch, you can double the amount of double-unders and switch out situps for GHD situps,” he says. If that sounds a little overwhelming, feel free to do single-unders instead of double-unders. No matter what, though, “Transition fast and don’t stop moving!”

50 Reps40 Reps30 Reps20 Reps10 Reps
Double UndersSit UpsDouble UndersSit UpsDouble UndersSit UpsDouble UndersSit UpsDouble UndersSit Ups

3 of 5

CrossFit Thruster

Chris Cardoza


Dan Bailey, a former sprinter for Ohio University and a five-time CrossFit Games competitor, recommends this WOD. The toes to bar are going to fire up your abs, which you’ll have to use to stabilize yourself on the lunges and the dumbbell thrusters (even more unstable than regular barbell thrusters).

Toe To BarDumbbell Thrusters 35 lbsDumbbell Walking Lunge

4 of 5

CrossFit Hollow Hold

Chris Cardoza

Durante Core

This workout comes from Todd Brandon Morris, a Level Two CrossFit Coach and workout programmer for CrossFit NYC. “This is deceptively challenging,” he says. “The first round might not feel too challenging, but by the third round your core will be on fire. One of the great things about this workout is that you don’t need any equipment!”

Hollow RocksV-UpsTuck-UpsHollow Hold

5 of 5

Crossfit class performing various EMOM workout at a crossfit gym

Chris Cardoza

David’s Idea

minute Alternating EMOM (every minute on the minute):

Minute 1: 10 Burpee Box Jump-overs at 24″ (20″ for women)
Minute 2: 10 Toes to Bar

Alternate in this pattern until 10 minutes are up.

“Ten minutes will never go by so fast and slow at the same time,” says Morris, who also recommended this WOD. Maintain continuous motion with the burpee box jump-overs so you have some time at the end of the minute to catch your breath before the toes to bar reps.”

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It took many years for the functional fitness community to stop chastising those wanting to train their abs.

The belief was that abdominal training was not functional, nor a compound movement. Conventional wisdom in the CrossFit community, therefore, rendered abdominal work useless.

In the earliest editions of the CrossFit Journal, Greg Glassman was famous for saying squats were the best way to get strong abs.

CrossFit Ab and Core Workouts

Fast forward a few years to CrossFit as a mainstream fitness routine, and the taboo surrounding working your abs has mostly disappeared.

Don’t get me wrong, squats will make your core strong. But that answer isn’t what everyone is looking for.

If your goal is to train your abs more, or you’d like to do more core training to become a better athlete, this guide is for you.

We’ll walk you through the Ab and Core workouts first, and then the importance of training your abs, how a strong core will benefit you in CrossFit, and finish with recommendations on how often you should train. 

Related:Top 5 Best Sit-up benches for ab workouts

Ab Wheel Roll Outs

barbell roll out

These movements are similar, but your gym may not have ab wheels (get one here) for you to use.

Get an ab-mat to rest your knees on, and load a barbell with 15lb bumper plates (note: some 10lb bumper plates are too thin and will bend, which is why I recommend 15lbs).

Read Also: Best CrossFit Bumper Plates For Your Home Gym

Place hands on the bar with your press grip. Lock your elbows and hips out, and roll forward. If your hips break, you are no longer doing the movement.

Roll out the bar as far as you can with the goal of having your face about 3 inches from the ground.

If you can’t go that far, simply roll out to a distance you can manage, and progress it by a few inches next time.

Sets of work great here.

Read Also:Best Adjustable dumbbells for home workouts

Hollow Holds

hollow holds

Isometric abdominal work is popular in CrossFit because many movements require us to brace our core.

Hollow holds are one of the most popular ab exercises to achieve this, by far.

The key to a good hollow hold is to tack your ribs to the floor while laying down, extending your arms and legs in the progress. If your rib cage flares out, reset.

Time these, aiming for sets of seconds. Add seconds each time you progress or superset them with another movement.

Read Also: Build full body functional strength with these sandbag workouts

Arch Holds (Supermans)

superman exercise

The reverse of the hollow hold, you perform an arch old by lying on your stomach. This exercise will strengthen your lower back and abs.

If I told you to make your body look like Superman, what would you do? You’d extend your arms in front of you, and your legs would rise up off the ground as if you were flying.

Your hips and belly would be the only points of contact on the floor.

Time these, aiming for sets of seconds.

Add seconds each time you progress or superset them with another movement. Hollow holds make a great super set.

Related:Change up your routine with these CrossFit Swim Workouts

GHD Sit-Ups

ghd sit ups

This movement is debated by many, but it still comes up in CrossFit WODs.

It will benefit your performance- and make the exercise safer- if you practice them on your own time.

Be sure to set the pins where you lock your leg in so they match your height. You want your butt to be right at the edge of the cushion with straight legs.

Reach behind you, touching the ground with the back of your palm.

Flex your quads as you return to the top, touching the cushions where your feet are locked in. Done correctly, your hips will do a lot of the work.

There have been some horror stories with athletes performing the GHD sit-up, so progress slow. Either do small sets or limit the range of motion until you feel comfortable doing the full GHD sit-up.

Sets of are a good place to start. Limit these to sets at the beginning to prevent incredible soreness.

Read Also: Top 3 GHD Machines Reviews


v ups

Start in the same position as as a hollow hold, arms extended behind your head, with your legs extended and off the ground.

The goal is to perform a “crunch”, bringing your hands to your feet in one fluid motion. At the top of the movement, your body will look like a V from the side.

Keep tight between reps, and don’t let your hands or feet touch the floor.

To modify this movement, begin by reaching your hands for your knees or shins. The straighter your legs are, the more difficult V-ups will be.

Sets of will be good to start off.

CrossFit Ab Workouts

Here are 33 routines you can implement at home, after a WOD, or really, anytime. They take less than 10 minutes and will increase your abdominal strength.


Pick 3 movements: one really challenging ab exercise, one moderately difficult exercise, and one ab exercise that will allow you “recover” slightly.

Assign reps or time to each movement, pick the number of rounds you’ll do, then perform the triplet for time.

As a guideline, the really difficult exercise should be the shortest (ex. GHD sit-ups), the moderate exercise (ex. Hanging knee raises) should take the longest, and the recovery exercise (ex. plank) should be somewhere in between.

Try this one out:

3 Rounds For Time:

  • GHD sit-ups
  • 15 strict hanging knee raises
  • second plank


The goal of any Chipper WOD is to ‘chip away’ at a large amount of repetitions, performing smaller sets until you reach the desired number. Apply this to your ab work.

Try this “Filthy 50” Style Ab Workout, for example:

For Time:

  • second hollow hold (stop clock when you rest)
  • second arch hold (stop clock when you rest)
  • 50 abmat sit-ups
  • 50 V-Ups
  • second plank

Log the time, and try to beat this once a week.

Superset with Compound Lifts

One great way to strengthen your core and improve your performance is to perform abdominal exercises immediately after a compound lift.

Pair the two exercises and you are sure to get a great workout.

The bracing nature of the squat and deadlift make both lifts a perfect fit for auxiliary core work. Try this routine:

Every for 7 sets:

  • 5 Squats or Deadlifts (% of 1RM)
  • 15 kettlebell sit-ups (place kettlebell overhead or on chest)

Why Is Ab Training Important?

Now that you have the workouts, lets talk about why Ab and Core training is so important. 

Every movement in CrossFit requires a strong core.

This is true whether you’re lifting a barbell during a squat or deadlift, doing kipping pull-ups, or knocking out push-ups.

Your core is the start of all movements. You couldn’t squat, press, clean or run without tension in your abs and lower back. Your spine couldn’t support itself.

Read More: CrossFit Conditioning - Why You Need It, And How To Get It

Human movement starts from the midsection, so anytime you work your abdominal muscles a little extra, you will improve performance.

It might not show up after one workout, but results will come over time.

Dan Bailey Snatch

Dan Bailey Performing Isabel at The CrossFit Games

Benefits of Having A Strong Core

The benefits of having a strong core can be categorized into three sections: performance, health, and psychological


A strong core will translate into stronger pulls, pushes, lifts, and squats. All human movement, CrossFit or otherwise, starts from the midsection.

You wouldn’t be able to even walk without your core muscles doing their job, so it’s important to strengthen the muscles that start it all.

CrossFit is a game of being good at everything, not great at one thing.

Ab exercises carry over to performance gains in all CrossFit movements, so you can’t really afford to not be doing some form of abdominal training.

Read More:Everything You Need To Know About CrossFit Accessory Work


Because of the high carryover to performance and sport, ab work improves longevity in the gym. It. A strong midsection offers balance and stability to your body.

Ab work can help maintain a healthy spine and strong lower back.

Ab work keeps you in the gym and able to train. No matter who you are, that makes it worth doing.

Read More: 6 Tips To Improve The Overhead Squats So You Can Lift More Weight


This is a real benefit, even if it’s the less talked about perk of abdominal training of the three. To some extent, ab work is still trying to shed it’s taboo in the functional fitness community.

There’s a psychological benefit to having a strong, good looking core. Much of the community has made it past pretending that looking good is important, and you should too.

If looking good matters to you, it’s important. When you’re happy with how you look, you are a healthier person and can perform better.

atlas stone deadlift

How Often Should You Train Abs


This is the million dollar question for CrossFit athletes wanting to do extra ab work.

“How much ab work can I do?”

Anytime you add to an already existing program, the goal should be to find balance.

Find a way to make the new small piece fit into the whole puzzle, and you’ll reap the rewards of extra hard work and well thought out programming.

Take these guidelines to heart when adding extra ab work to your routine:

  1. Don’t do so much ab work that you have to go lighter than normal during heavy lifts.
  2. Don’t do so much ab work that you’re too sore to do WODs.
  3. Do enough ab work to challenge yourself.
  4. Progress your ab work each session, even if it’s just a little bit.

Remember CrossFit is about performance, not looks. Too much vanity work means you are no longer really training for CrossFit.

There’s nothing wrong with others forms of exercise like bodybuilding; they are just different. Know what you want to achieve from doing abdominal training.

As the old saying goes, form follows function. You can perform well and look good at the same time, just make sure your priorities are straight.

Rachel Campbell

Days Per Week

If you follow the guidelines above, you can train abs every training day.

This is assuming you’re striving for balance with your programming and not obsessing over having a 6-pack. That won’t happen without a heavy emphasis on improving your diet, anyway.

If every day is too much, you might also consider ab work a part of your weekly routine, adding it in on certain days.

Do minutes of abs after every lower body lift day (ex. squat, deadlift) as accessory work for the main movement.

In this case, days per week before or after a workout are appropriate.

You’ll find example exercises and regimens below to help you get started.

Wrap Up

If you’re looking for a reason to do abdominal work, remember that all human movement begins in the midsection.

Whether your goal is to increase performance, get healthy, or look good with your shirt off, that can be achieved by adding in auxiliary core work.

The taboo of ab work is slowly fading from the functional fitness community.

Focus on the positive aspects of extra core work, and don’t feel bad for wanting what you want from your CrossFit routine.

The performance benefits far outweigh any silly stigmas of abdominal exercises!


10 CrossFit Workouts to Get Rid of Love Handles

Walk into any CrossFit box and the second thing you’ll notice—after the symphony of crashing weights—is that no one seems to be able to afford a shirt. It’s not the high cost of box membership that’s keeping these athletes from covering up, but an overwhelming urge to show off their hard-earned, well-defined abs (and arms, and backs, and shoulders…).

So how does the CrossFit set get washboard abs and the confidence to bare it all? Rather than performing endless rounds of crunches, CrossFitters focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts. But exercise is only part of the equation for a love handle-free physique. To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well.

The 10 workouts below are intended to be used as metabolic conditioning “finishers” at the end of your lifting sessions. Start with a minute warm-up followed by mobility work and working on your major lifts (squats, deadlifts, pressing). Then pick one of these WODs and hit it hard, going as many rounds as possible (AMRAP) with as little rest as possible. 

Alyssa Ages is a strength coach with CrossFit Metric and the founder of BeFit Marketing.

WOD 1: Grip strength and core

Farmer carry* (50 feet)
Kettlebell swings (10)
Weighted sit-ups (15)

*For the farmer carry, use farmer handles if your gym has them. If not, grab two dumbbells or kettlebells of equal weight that are heavy enough to make this challenging. Focus on bracing your core and keeping your shoulders back. 

WOD 2: Explosive force and core

Prowler / sled push (50 feet)
Box jumps (10)
Plank shoulder touches (20)

Load up the sled or prowler with enough weight to make it challenging but light enough that you can move fast! For the plank shoulder touches, try to keep a braced core and limit the movement in your hips as much as possible. 

WOD 3: Legs and core

Deadlifts (8)
Wall balls (12)
Hollow rocks (15)

Focus on your brace in the deadlift, using a weight that is challenging but not one that will force you into a rounded-back position. To maximize the hollow rocks: elevate your shoulders off the floor and keep your arms straight with biceps next to your ears; at the same time, elevate your legs off the floor. Using only your core, rock slightly back and forth, not allowing arms or legs to touch the floor. 

WOD 4: Chest, back, and core

Dumbbell snatches (8 per side)
Push-ups (10)
Toes-to-bar (10)

If you can’t complete the full toes-to-bar movement, focus on drawing your knees up to your elbows. 

WOD 5: Jump-rope cardio burner

Double-unders ()
Burpees (10)
Turkish get-up (5 per side)

Double-unders are hard to master, so don’t get frustrated if you can’t link them together right away. If you have them down, go for 50 unbroken. If it’s still a work in progress, try to get 20 total by doing two singles, followed by one double. 

WOD 6: Arms and abs

Kettlebell clean & press (8 per side)
Dips (10)
Weighted plank hold (30 seconds)

Perform the dips using either parallel bars or rings if available. Bench dips are a good substitute if you don’t have access to bars or rings. For the weighted plank hold, start with a 10lb plate on your back and work up to 25lb or more. 

WOD 7: Legs and core

Dumbbell thrusters (10)
Med ball slams (10)
V-ups (20)

For the med ball slams, raise the ball over head and as you slam it to the floor, bend your knees and follow the ball down, ripping it back off the floor as soon as it lands. 

WOD 8: Total body explosive training

Kettlebell sumo deadlift high pull (12)
Row m 
Weighted sit-ups (10)

For the sumo deadlift high pull, take a wide stance, drive your feet into the floor and squeeze your glutes as you pull the bell off the floor and draw your elbows up high, raising the bell to chin height.

WOD 9: Total-body cardio circuit

Manmakers* (5)
Jumping lunges (20)
Russian twist with kettlebell (20)

*Manmakers: place two dumbbells on the floor in front of you, shoulder-width distance apart. Squat down, grip the dumbbells (keeping them on the floor) and step or hop your feet back into plank position. Perform a push-up, followed by a renegade row on each side. Step or hop feet back towards hands, perform a squat clean thruster. Repeat.

WOD Legs and back

Racked alternating lunges* (20)
Goblet squats (10)
Toes-to-bar (10)

*To perform the racked alternating lunges, hold two kettlebells of equal weight at shoulder height, handles touching. Keep chest up and step back into a lunge. Repeat on the opposite side for 20 reps total. 

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Abs workouts for best crossfit

These 10 Grueling Crossfit Workouts Will Haunt Your Dreams

Nikole Gessler vividly remembers how CrossFit gyms, called &#;boxes,&#; used to be. Dirty garages, shirtless guys, and fast, intense workouts that had you praying for death by the end. &#;The first CrossFit gym I worked at had a puke bucket,&#; the year-old says. &#;Every gym had a puke bucket. That was just part of the culture.&#; But over the past decade, much of which she and her husband have owned CrossFit Recursive in Madison, Wisc., the culture has shifted, opening its figurative sliding doors to more people. Its well-muscled arms are now open to children and seniors, and Gessler&#;s gym has a vibrant LGBTQ+ population. As such, gone are the days of the sole &#;RX,&#; or prescribed-weight workout, and now options abound for new members to get as vigorous a workout as the most seasoned vet equivalently, if not in actual tonnage. But what hasn&#;t changed is the ability of some of CrossFit&#;s most legendary workouts to deliver a shot in the arm to your fitness, wherever you&#;re at.

Related Guides

Gessler&#;s assembled a few that, regardless of the box you visit around the world, are dreaded by any member inside, including everything from back workouts to ab workouts. Others, she says, are &#;favorites&#; of hers, which is a relative term, since she&#;ll openly admit the feeling of dread she feels before the first rep. And a final, a bonus straight Cheese Country, requires zero equipment and little space, and yet it will still give you a proper workout and leave you dreading more. So don your most comfortable workout gear and get lifting.


First, nomenclature: It&#;s Murph, not The Murph. Named after the late Navy Lieutenant Michael Murphy, who was killed in Afghanistan in , it was supposedly his favorite. For most who have completed it, it&#;s their least, but that&#;s the point: &#;As bad as it is, at least no one&#;s shooting at me,&#; Gessler says. There are many ways to scale: partitioning, substituting exercises, and adding partners. But just like original Coke, there&#;s nothing like the real thing.

  1. One-mile run
  2. Pull-ups, reps
  3. Push-ups, reps
  4. Air squats, reps
  5. One-mile run

Its &#;RX&#; is run continuous, only moving on from one exercise to the next after its total reps are complete. Also, you&#;re wearing a pound vest.


&#;It&#;s not as bad as Murph&#; is hardly a vote of confidence, but that&#;s Gessler&#;s summation. It&#;s one of CrossFit&#;s &#;Hero&#; workouts, named after the late Staff Sergeant Timothy P. Davis, USAF, who was killed in during Operation Enduring Freedom. The pain the eponymous workout is designed to make the athlete reflect on the ultimate sacrifice. While it&#;s hard enough on its own, the CrossFit Games have shown a few ways of increasing the difficulty and demand, adding weight for a &#;heavy&#; version and repeating the whole thing for a particularly cruel &#;double&#; edition.

  1. Deadlift, 12 reps ( pounds for men/ pounds for women)
  2. Hang power cleans, nine reps
  3. Push jerks, six reps

Repeat for five rounds (with no rest).

Read more: Best Full-Body Workouts

Fight Gone Bad

From the early, wild days of CrossFit, this workout takes its name from its result: The feeling you get after a bar fight you didn&#;t win. Sure, you have a minute rest between rounds. &#;That minute rest is not enough,&#; Gessler says, laughing.

  1. Wall balls, one minute
  2. Sumo deadlift high pulls, one minute
  3. Box jumps, one minute
  4. Push press, one minute
  5. Row (for calories), one minute
  6. Rest, one minute

Repeat for three rounds.

Air Force

This is one of Gessler&#;s favorites. It&#;s also one that elicits a cringe before her first rep. Bigger athletes will handle the weight but get worn down by the just-enough burpees between rounds. Smaller athletes, vice versa. &#;You&#;re going to be fast at barbells or fast at burpees,&#; she says, &#;not both.&#;

  1. Burpees, four reps
  2. Thrusters, 20 reps (95/65)
  3. Rest the remainder of the minute
  4. Burpees, four reps
  5. Sumo deadlift high pull, 20 reps
  6. Rest the remainder of the minute
  7. Burpees, four reps
  8. Push jerks, 20 reps
  9. Rest the remainder of the minute
  10. Burpees, four reps
  11. Overhead squats, 20 reps


&#;The one that started it all,&#; says Geller. Fran was the first CrossFit workout to become infamous, but on paper, it doesn&#;t look like much. Its difficulty is in its contrasts: Bigger, more powerful men will crush the thrusters but gas out with pull-ups. For leaner, more athletic men, they&#;ll get crushed by thrusters but float over the bar. The perfect man for this sequence hasn&#;t yet been born.

  1. Thrusters, 21 reps (95/65)
  2. Pull-ups, 21 reps
  3. Repeat

After the first set, the reps drop to 15 for each, and then, for the final round, nine reps, with no rest between.


The woman&#;s name of graces this workout. Taller athletes, rejoice: This med-ball-centric combo becomes you. However, it&#;s still a chore, as it&#;s comprised of reps. &#;Even if I were to ask you to eat Oreos, it would suck,&#; Gessler says.  At arm&#;s distance from a wall with a foot-high target:

  1. Wall Balls (20/14 pounds)


You&#;ll need space for this one, as you&#;ll set up three separate barbell weights. Midmorning weekdays and private gyms may be your best bet rather than a busy group class.

  1. Deadlift, 10 reps (one and one-half times your body weight)
  2. Bench Press, 10 reps (your bodyweight)
  3. Clean, 10 reps (three-quarters of your bodyweight)
  4. Repeat

With each round, cut down one rep (the next round would be nine reps, the next, eight, etc.). Repeat until zero.

The Workout That Must Not Be Named

Gessler remembers each spot in her gym where she collapsed after doing this workout. Three workouts, three spots. Still, she says, everyone can do it.

  1. Thrusters (95/65)
  2. Burpees

Complete the first set of 15 reps for each, repeat for 12 reps, and finish with nine reps. Rest for three minutes, then:

  1. Thrusters (95/65)
  2. Burpees

Complete the first set of 12 reps for each, repeat for nine reps, and finish with six reps. Rest for three minutes, then:

  1. Thrusters (95/65)
  2. Burpees

Complete the first set of nine reps for each, repeat for six reps, and finish with three reps.

Three Plates

This barbell-centric lifting series keeps the clock running. But even beyond the continuous lifting, it&#;s the constant stripping and reloading of the bar the Gessler says really tires you out. Take care in your form when changing weights, and if your lower back is hurting the next day, you&#;re doing something wrong.

  1. With a barbell in front of you, load three plates on each side (suggested /)
  2. Deadlift, three reps
  3. Strip one plate from each side (/)
  4. Clean, four reps
  5. Strip one plate from each side
  6. Snatches, five reps (/85)
  7. Strip the last plate from each side
  8. Overhead squat, six reps (45/35)
  9. Repeat

Complete four rounds.

Bonus: Burpees

Simple. Surely burpees, run for time, can&#;t be hard, right? Think again. What was supposed to be a laugh at Gessler&#;s gym in the early months of COVID quarantine turned out to be a favorite, since it requires little space and zero equipment. You&#;ve got no excuse.

  1. Complete burpees as fast as you can

Editors&#; Recommendations

3 Core Exercises for Abs like Noah Ohlsen

CrossFit Ab and Core Workouts

The cornerstone of any top CrossFit athlete is their core strength. Without it you can have all the speed in the world but are doomed to fail without a strong core. As the saying goes &#;Strong Core &#; Strong Body&#;.

Greg Glassman, founder of CrossFit describes 3 top ab exercises as the Glute Ham Developer (GHD) situp, hollow rock and L-sits. Read his tips here: CrossFit ab and core article.

Some of those exercises are found in the following workouts that are great ways to build your body. We get asked this question every week &#;What are the best CrossFit wod&#;s for abs?&#;. Of course most of the time you are doing a CrossFit workout (kettle bell swings, deadlifts, etc.) you are working your core. But for those that want a little extra &#; read on.

WOD #1

3 rounds for time
run meters
50 back extensions
50 situps

Check out the original AbMat Abdominal Trainer @

WOD #2

sit-ups for time

In the military you are tested often with 2 minutes max sit-ups.

Make sure you are using correct form&#;quality over quantity. Poor form leads to injury.

Question: I read that kettlebells help with core strength. Do you have any tips?

Answer: Yes; check out this article: CrossFit Kettlebell Workouts and Tips.

WOD #3

&#;Muhammad Ali&#;

&#;“I don&#;t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count. That&#;s what makes you a champion.&#; &#; Muhammad Ali

  • Begin your sit-ups
  • When your abs start hurting, begin counting
  • Go to failure
  • Rest 5 minutes
  • Repeat
  • Rest 5 minutes
  • Repeat

Question: Where can I find a good abmat for home use?

Answer: The Abmat is portable and easy to use at home. We have one in our garage gym and it works great and is hard to wear out. Check out the AbMat at

Check out the CFF Wall Ceiling Mounted Pull Up Bar @

WOD #4

Four rounds:

  • 50 sit-ups
  • 25 2-count flutter kicks
  • 25 hollow rocks
  • 25 toes to bar (if you can&#;t do toes to bar, do knees to chest)
  • 50 burpees

This workout is great for building endurance and core strength.

Question: What is a good GHD that will not break my checking account?

Answer: We like the Yukon GHD machine for under $ You will be able to do all the exercises you can on a $1k GHD without putting a hole in your wallet.

WOD #5

  • 25 sit-ups
  • Run 1/4 mile
  • 1 min plank hold
  • 25 leg lifts
  • Run 1/4 mile
  • 1 min plank hold
  • 25 2-ct flutter-kicks
  • 1 min plank hold
  • Run 1/4 mile
  • 25 hollow rocks
  • 1 min plank hold
  • Run 1/4 mile
  • Plank hold to failure

This workout will definitely set your abs on fire and build a strong core for future workouts.

Question: What is a good value chalk that I can use at my local box gym?

Answer: We like Ader Gym Chalk as you can pick up 8 blocks in bulk for about $ This is about the cheapest deal you will find for good gym chalk. You can break it up into chunks and put it in a small plastic tub.

Video &#; Dead Lift and Burpee workout at CrossFit One World

Check out Rocktape Kinesiology Tape for CrossFit Athletes &#; HERE

WOD #6

EMOM(Every Minute on the Minute): 10 min

  • 10 toe to bar
  • 20 double-unders

WOD #7

Four rounds:

  • Tabata sit-ups (20 seconds of work, followed by 10 seconds or rest)
  • Plank hold 1 min
  • Finish with toes to bar (or knees to chest) until failure


  • 50 deadlifts
  • 50 GHD sit-ups*
  • L-sit to failure
  • 50 deadlifts
  • 30 GHD sit-ups
  • L-sit to failure
  • 50 deadlifts
  • 20 GHD sit-ups
  • L-sit to failure
  • 50 deadlifts
  • 10 GHD sit-ups
  • L-sit to failure
  • Finish with plank hold to failure

* If you don&#;t have a GHD available, you can substitute with an exercise ball, locking your toes under something firm (or a heavy dumbbell or barbell with weights

Related Articles:

3 Unusual Exercises to Work Your Core

What Are The Big 4 of Core Strength?

Tips to Improve Your Plank Hold Time and Build Your Core


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5 Best At Home CrossFit Abs Workouts

Stuck at home with lockdown but want to work on your abs? Want to know how to get CrossFit Abs? Check out our 5 best at home CrossFit Abs Workouts that can help build your 6-pack abs as well as reveal them too.

We know that at home you may have minimal or no equipment at all so on our CrossFit Abs Workouts we have gone equipment free! All you need is yourself, a bottle of water and maybe a yoga mat or towel to offer cushion from the floor you use.

CrossFit Abs workouts can help reveal your 6-pack abs whilst in lockdown so you can get back into the gym with something to show for it.

Why CrossFit for Abs Workouts?

CrossFit is a great way of building your capacity using multiple different energy systems as well as activating different movement planes using your abs. Within the 5 at home CrossFit abs workouts we think are the best, you can see the different energy systems as well as the different planes that will be mobilised.

In addition to that, we know that CrossFitters like to take their top off more than any other sport so be prepared with these ab workouts!

CrossFit Abs Workout 1

With this workout, it is an AMRAP which means as many reps as possible, so keep going with the abs exercises throughout the 12 minutes.

12 Minute AMRAP:

10 Sit Ups

10 V-Ups

16 Russian Twists (No Weight)

10 Leg raises

Record how many reps you completed within the 12 minute workout so you can measure yourself when you do the workout again to track your progress.

CrossFit Abs Workout 2

With this workout we have incorporated some aerobic work, these will not only help activate your core and your abs throughout the workout but also will help reveal your abs by burning more calories throughout the workout.

3 rounds for time:

metre run

40 Sit Ups

This CrossFit Abs Workout may take a little more time than other workouts but you'll certainly see the benefits.

CrossFit Abs Workout 3

This workout requires something to hand off, like a bar or a ledge that you can hold because of the toes to bar movement. If you don't have this you can substitute the movement for a V-Up.

4 Rounds of:

45 seconds toes to bar

45 seconds L-Sit Hold

45 seconds plank

45 seconds rest

This workout is also great as it has the best CrossFit Abs Workout exercise ever, rest!

Crossfit Abs Workout 4

With this workout we have combined holds and movements to help activate all the ab muscles.

For Time:

25 Sit Ups

30 Second Plank

20 Sit Ups

30 Second Plank

15 Sit Ups

30 Second Plank

10 Sit Ups

30 Second Plank

5 Sit Ups

30 Second Plank

This Abs Workout is a burner but thankfully the more you do the quicker you go, rounds will hurt the most!

CrossFit Abs Workout 5

This final workout will really sort the wheat from the chaff! It is supposed to be long and hard so dig in and crack on!

10 rounds of:

10 Sit Ups

20 Russion Twists

10 V-Ups

20 Mountain Climbers

10 Leg Raises

20 Flutter Kicks

Benefits of CrossFit Abs Workouts

If you current do CrossFit classes, CrossFit Abs Workouts are a great way to strengthen your core to help condition your body to build your core strength and endurance to do better in the wods that include abs movements like toes to bar, sit ups or ball slams.

Not only that but CrossFit Abs Workouts helps to strengthen your core overall. The core is used in almost every movement within CrossFit (apart from Bicep curls 😂).

Deadlifts, Cleans, Pull-Ups even burpees, the core is such an essential part of any CrossFitter so adding in CrossFit Abs Workouts will really help in every movement in CrossFit workouts.

Comment below how you found these 5 at home CrossFit abs workouts!


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