Discover a powerful CrossFit ® ab workout that can be easily executed at home. In this article, we’ll share a dynamic barbell routine through an accompanying video. Additionally, learn about three essential ab exercises that will elevate your core strength, enhancing your overall CrossFit performance and functional fitness prowess.
How Crossfitter’s Train Abs
CrossFitter’s train their abs through a combination of functional movements, core-specific exercises, and compound exercises that engage the core muscles. Since CrossFit® emphasizes overall fitness, core training is integrated into various workouts to enhance stability, strength, and performance. Here’s how CrossFitter’s typically train their abs:
1. Compound Movements: Many CrossFit workouts involve compound exercises like squats, deadlifts, overhead presses, and Olympic lifts. These movements require core stabilization and engagement to maintain proper form.
2. Gymnastics Movements: Bodyweight exercises like pull-ups, toes-to-bar, and handstand push-ups demand strong core activation to execute the movements efficiently.
3. Functional Movements: CrossFit® often includes functional movements like kettlebell swings, wall balls, and box jumps, which engage the core muscles to maintain balance and control.
4. Core-Specific Exercises: CrossFitter’s also incorporate dedicated core exercises, such as:
- Planks and Variations: Side planks, forearm planks, and high planks are excellent for core stability.
- Hollow Holds and Rocks: These gymnastic movements engage the entire core, helping to build strength and endurance.
- Russian Twists: Using a medicine ball or dumbbell, this exercise targets obliques and rotational strength.
- GHD Sit-Ups: A CrossFit® staple for ab training, done on the Glute-Ham Developer bench.
- L-sits: These require a lot of core strength and can be practiced on parallel bars or rings.
5. High-Intensity Workouts: CrossFit® often incorporates high-intensity interval training (HIIT), which can boost metabolism and engage the core muscles throughout the workout.
6. Varied Reps and Intensity: CrossFit® workouts are known for being constantly varied. Athletes may do high-repetition, time-based circuits, or lower-rep strength-focused workouts to challenge the core muscles differently.
7. Accessory Work: Many CrossFit® gyms include dedicated ab-focused accessory work as part of their programming to ensure core muscles are adequately targeted.
8. Mobility and Flexibility: CrossFitter’s also engage in mobility and flexibility work like yoga and foam rolling. A flexible and mobile core is essential for preventing injury and maintaining proper movement patterns.
9. Rest and Recovery: Just like any muscle group, abs need time to recover. Adequate rest and recovery ensure that the core muscles can perform optimally in subsequent workouts.
In summary, CrossFitter’s train their abs through a combination of compound movements, gymnastics exercises, functional movements, core-specific exercises, and varied workout styles. This comprehensive approach ensures that the core muscles are developed for improved performance, stability, and overall functional fitness.
Ideas for Home Ab Training
Here are 10 CrossFit®-inspired ab workout ideas that you can incorporate into your home workouts for a strong and functional core:
- Tabata Plank Variations: Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest for each plank variation: standard plank, side plank (left), side plank (right), forearm plank. Repeat the cycle for a total of 4 minutes.
- AMRAP Core Circuit: Set a timer for 10 minutes and perform as many rounds as possible of: 15 sit-ups, 10 Russian twists (with a weight or without), and 5 V-ups.
- EMOM Abs Challenge: Every minute on the minute (EMOM) for 10 minutes, alternate between 15 hollow rocks and 12 leg raises.
- Plank to Push-Up Pyramid: Start with a 1-minute plank, then do 1 push-up. Increase the push-ups by 1 rep each time you come back to plank. Continue until you reach 10 push-ups, then work your way back down the pyramid.
- GHD Sit-Up Intervals: Complete 4 rounds of 20 GHD sit-ups (or regular sit-ups) followed by a 200-meter sprint (if you have the space) or a minute of high knees.
- Cindy Core Variation: Perform 20 minutes of the classic CrossFit® workout “Cindy” with a core twist. Each minute, complete 5 pull-ups, 10 push-ups, and 15 air squats. In the remaining time of each minute, perform as many butterfly sit-ups as possible.
- Hollow Hold Progression: Complete 4 rounds of: 30 seconds hollow hold, 20 seconds hollow body rocks, and 10 hollow body tuck-ups.
- Death by Russian Twists: Start with 2 Russian twists (each side) in the first minute, then add 2 reps every minute until you can’t complete the required reps within the minute.
- Plank and Burpee Combo: Alternate between 30 seconds of plank and 5 burpees for 10 rounds, aiming to maintain a strong plank position throughout.
- Ascending Ladder Abs: Complete 10 rounds of the following ladder: 1 leg raise, 1 V-up, 1 tuck-up, and 1 sit-up. Increase each exercise by 1 rep each round (2 leg raises, 2 V-ups, etc.) until you reach 10 reps of each exercise.
Remember to maintain proper form throughout these workouts and adjust the intensity and volume according to your fitness level. Mix and match these ab workout ideas to keep your home workouts engaging and effective for building a strong and functional core.
5 Ab Exercises for Your CrossFit® Workout Routine
Here are five effective ab exercises that you can add to your CrossFit® workout routine to target your core muscles:
- Toes-to-Bar: Hang from a pull-up bar and engage your core to lift your feet up to touch the bar. Focus on controlled movement and using your core strength to bring your toes as close to the bar as possible.
- GHD Sit-Ups: Position yourself on a GHD (Glute-Ham Developer) machine with your feet secured and perform sit-ups. Lower your torso towards the floor and then use your core muscles to lift your upper body back up to an upright position.
- Medicine Ball Russian Twists: Sit on the floor, holding a medicine ball in front of you. Lean back slightly, keeping your feet off the ground. Twist your torso to one side and tap the ball on the floor beside you, then twist to the other side. This exercise targets your obliques.
- Hollow Body Hold: Lie on your back and lift both your legs and shoulders off the ground, forming a “hollow” shape with your body. Keep your lower back pressed into the ground and hold this position while engaging your core muscles.
- Plank Variations (Side Planks and Plank Taps): Standard planks are great, but incorporating side planks and plank taps can provide additional challenges. Side planks target your obliques, while plank taps involve tapping your opposite hand to your opposite shoulder while in a plank position.
Remember to maintain proper form and focus on engaging your core muscles throughout these exercises. Incorporating these ab exercises into your CrossFit® routine will help you develop a strong and stable core, which is essential for various CrossFit® movements and overall functional fitness.
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