CrossFit Ab and Core Workouts

by Brad McLeod on July 5, 2013

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.

Some of those exercises are found in the following CrossFit Ab and Core 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.

Check out this list of many of the CrossFit Ab and Core Workouts.

CrossFit Ab and Core Workouts #1
CrossFit Workout – Michael
3 rounds for time
run 800 meters
50 back extensions
50 situps

Check out this video of the CrossFit Ab and Core Workouts Michael

Check out the Rogue Fitness Abmat @

CrossFit Ab and Core Workouts #2
Stephen CrossFit workout
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged dead lift

A simple yet effective CrossFit benchmark workout is:
100 situps for time

In the military you are tested often with 2 minutes max situps.

CrossFit Ab and Core Workouts #3
Abmat Sit-ups

Of course performing exercises like the deadlift and GHD situps are also great exercises.

Check out this video of Matt Chan in a deadlift, run and GHD workout:

Check out the Rogue Pull Up Bar @

A great CrossFit Ab and Core Workouts that we like to do in our gym is

CrossFit Ab and Core Workouts #4
10 rounds for time
15 Deadlifts #155
10 pushups

This workout is great for building endurance and core strength.

Check out the Legend Fitness Glute/Hamstring Station

Another great CrossFit Ab and Core Workouts that I like to do is:

CrossFit Ab and Core Workouts #5
3 rounds for time
15 toe to bar
15 hollow rock
15 situps

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

Video – Dead Lift and Burpee workout at CrossFit One World

Check out Bullet Proof Abs @
Beyond Crunches, 2nd Edition

Question: What is a good CrossFit ab emom?
10 toe to bar
20 double unders

Question: When will I see abs doing CrossFit workouts? As soon as you eat clean fuel and burn off that excess fat you will start to see your six pack abs.

Question: What is a good tabata ab workout? Simple – do 8 sets of sit-ups with an ab mat. Your lowest rep count in a round is you score.

Question: What is the best crossfit exercise for abs? Toe to bars are very good.

Question: What is a good CrossFit exercise to hit the lower abdominal muscles and exercise? Try dead lift and ghd sit-ups.

Question: Is there an abdominal focused CrossFit wod? Yes; check out the workouts above.

Question: How long will it take with a CrossFit workout to get good abs? It depends on your diet and how clean you eat and then how hard you work.

Question: What is a good ghd crossfit workout? Michael is a good CrossFit GHD workout.

CrossFit Core article: Check out the CrossFit ab and core article at this link:

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CrossFit Ab and Core Workouts

{ 9 comments… read them below or add one }

TomCoffey August 27, 2012 at 1:45 pm

With Weight Vest
2 min plank hold
rest 1 min
90 sec plank hold
rest 1 min
60 sec plank hold

3 Rounds of:
25 Feet anchored situps
20 Toes to sky
15 Ab Wheel rollouts


pitfallguy72 August 29, 2012 at 7:17 am

found this wod in a list of my travel wods and was extremely sore for a few days afterwards.
flutterkicks 4-ct
leg levers


Andy August 29, 2012 at 7:32 am

Did murph sub’ed the squats for situps.


TomCoffey August 29, 2012 at 8:55 am

100 “4″ Ct flutter kicks in wet boots

3×1 min plank hold w/ 21# vest
rest :30 between sets


humboldt11 August 29, 2012 at 1:45 pm

1 min plank
30 sec right-side plank
30 sec plank
30 sec left side plank
30 sec plank

than lie on back, arms straight-up, legs bent 90
lower alternating heels, straighten leg a bit. Controlled, but speed=burn
than same thing, but arms wide, palms down.
(good for running-based core)
I did 15 each leg for both.

That’s one circuit. Rest after circuit. 1 circuit took me about 5 min. I did 3 circuits.


jchaynes August 29, 2012 at 3:34 pm

1 min times 2 flat plank
1 min times 2 side plank each side
30 reps crunches
30 reps leg levers
30 reps v-ups
30 reps 4 count flutter kicks
30 reps sit ups
60 reps bicycles
3 sets to failure back extension
go for more than one circuit and do it all without rest except for back extension


msharpe August 30, 2012 at 9:36 am

4 rounds for time of:

50 situps
50 pushups
50 x 4ct flutter kicks

Great 20min workout!


Tom Rowland May 23, 2013 at 6:24 pm

Mr Joshua
5 rounds for time of:
Run, 400 m
30 Sit Up (Ghd)s
15 Deadlifts, 250 lbs


Http://Crown.Im/ October 4, 2013 at 12:40 pm

Incredible! This blog looks jus likle my old one! It’s on a totally different subject but
it has pretty much the same page layout and design. Outstanding choice of colors!


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