Next stop, six-pack CITY!!! Whooo! No but seriously, this ab training plan will enhance your current exercise program and help you to build up the muscles in your core.  This will NOT get rid of the fat layer covering your abs.  You need to clean up your diet for that…(our free nutrition plan is coming in another post).  However, if you are reasonably lean and want more defined abdominal muscles then try it out!!!

This plan is designed to be done 3 days per week in addition to your normal CrossFit classes for 6 weeks.

Day 1:
A. 4 Rounds:
5 GHD (add 1 rep each week up until 10 reps in week 6)
10 Decline Leg Raises
Rest 60-90 Seconds

Start and finish of GHD sit up

Decline leg raise start of rep

Leg raise finished rep

Scaled leg raise start of rep

Scaled leg raise finished rep

B. 4 Rounds:
***No rest at end of round like in part A

12 Hanging Oblique Knee Raises (6 per side, alternating)
20 Russian Twists (with medball or small Kettlebell)

Hanging oblique start

Mid rep Right side

Mid rep Left side

Russian Twist Right

Russian Twist Left

Day 2:

A. AMRAP 10 min:

10 Hanging oblique knee raises (5 per side, alternating) *pictured above
10 Abmat sit-ups
5 GHD Sit-ups (add 1 rep each week up until 10 reps in week 6) *pictured above

Ab mat sit up bottom of rep

Ab mat sit up start and finish of rep

B. Accumulate 5 min total time of plank hold
***Everytime you break, complete 20 Lemon Squeezers

Plank hold

Lemon Squeezer top of the rep

Lemon Squeezer bottom of rep

Day 3:

A. L-sits – EMOM x 6 minutes
***Start at 10 seconds each minute, and add 1 second per week
***Scale by tucking knees slightly if needed

Traditional L-sit

Modified knee tuck

Modified knee tuck

Knees tucked modified L-sit

B. 3 Rounds:

12 Decline Leg Raises 
10 GHD Sit-ups (add 1 rep each week up until 15 reps in week 6) 
20 Russian Twists (with medball or small Kettlebell)
24 Oblique Crunches (12 per side)
16 Hanging Knee Raises
*all exercises pictured above


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