A strong core is essential for any athlete, and CrossFit core and abdominal workouts are a great way to achieve this.
CrossFit always puts function first, unlike strength training for example, which generally prioritizes aesthetics over fitness. The first is a healthy approach, because your body is defined by what it can do, not just how it looks.
At the end of the day, it all depends on what you are training for and what goals you want to achieve. Whatever your goals, these CrossFit workouts will help you build a strong core and six pack abs. Remember that without the good nutrition, you won't see or feel any meaningful results.
ABS WORKOUTS - JORGE HERO WOD
- For the time
- 30 GHD Sit-Ups
- 15 Squat Cleans (155/105 lb)
- 24 GHD Sit-Ups
- 12 Squat Cleans (155/105 lb)
- 18 GHD Sit-Ups
- 9 Squat Cleans (155/105 lbs)
- 12 GHD Sit-Ups
- 6 Squat Cleans (155/105 lb)
- 6 GHD Sit-Ups
- 3 Squat cleaners (155/105 lb)
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, a chief aviation survival technician, died Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
The “Jorge” Hero WOD was first uploaded to the main CrossFit site as the workout of the day on Sunday April 7, 2013 (130407).
- 50-40-30-20-10 repetitions for time
- Double below
Complete the job in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.
Goal is the time required to complete the 300 repetitions.
Good times for "Annie" (source)
- Beginner: 10-12 minutes
- Intermediate: 8-10 minutes
- Advanced: 7-8 minutes
- Elite: <6 minutes>
Abs workout scaling options
This WOD is supposed to be relatively short - most athletes should complete “Annie” in 10 minutes or less. The rehearsals should be quick and usually uninterrupted.
If large unbroken sets of Double-Unders are not yet available, subscribe to Single-Unders. If large sets of uninterrupted sit-ups are not yet available, reduce the volume.
When it comes to scaling movement, prioritize range of motion: scale the first set of 50 crunches, for example, lowering the volume to 25 perfect, full range of repetitions of movement. 50 Crunches or crunches are not as beneficial as the full range of full seated movements.
click here to discover more
Don’t Be Afraid tera Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same exact question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, soulevé de terre, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new challenges. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.
It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these critères, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.
You Won’t PR Every Day. Don’t mistake intensity for work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.
Introduce yourself to others in the class. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.
Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.
Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube films is not lateral to that.
Firebreather. Beast. Rock star. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock'n'roll vedette. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.
Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.
So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.
“Each culture, coach and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.