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8 CrossFit Abs Workouts (Chisel Your Midsection in Minutes)

Michael Garrico
Published by Michael Garrico
Last updated: May 22, 2023

When it comes to core strength, the CrossFit workout can help you get significant results by combining dynamic movements with heavy weights.

As a professional fitness coach, I have come across some of the best CrossFit abs exercises that have yielded incredible results for my clients.

Hence, I have compiled a list of these exercises to save you trouble.

Quick Summary

  • The best CrossFit ab workouts include the sit-up, toes to bar, plank hold, Russian twist, leg raise, mountain climber, burpee, and hollow rock.
  • CrossFit ab workouts can help you increase aerobic capacity and strength, build endurance, and gain flexibility
  • CrossFit exercises offer functional and varied movements that will help you stay motivated and avoid plateaus

8 Best CrossFit Abs Workouts

Doing bicycle crunch crossfit ab workout

1. Plank Holds

How to perform this exercise:

  1. Get into a push-up position with the hands shoulder-width apart.
  2. Bend the elbows and drop to the forearms.
  3. Keep your abs contracted and hold this position for one minute.
  4. Lower your knees to the floor and rest for thirty seconds.
  5. Repeat until you complete three sets.

2. Toes to Bars

Man pulling his toes to bars

How to do the toes to bar:

  1. Hang on a pull-up bar to hold your entire body weight with a pronated grip.
  2. Point your toes, lock out your legs, then raise them toward the bar using your abs and hip flexors.
  3. While engaging the core and lats, continue raising your legs past an L-sit position until your feet meet your hands at the top of the bar.
  4. Lower your legs back down in a slow and controlled manner to return to the starting position.
  5. Repeat until your finish three sets of fifteen repetitions.

3. Sit-ups

How to do sit-ups:

  1. Lay on your back with your knees bent, feet flat on the floor, and arms behind your ears.
  2. Slowly raise your upper body to a sitting position. Avoid tugging your neck to get up.
  3. Pause for three seconds, then slowly return to the starting position.
  4. Repeat until you complete three sets of twelve reps.

“If you only take one precaution seriously, let it be this one. Keep your neck in a neutral position and in line with your spine during sit-ups to avoid injury.”
- Amanda Capritto, Health Writer

4. Russian Twists

Holding a ball to do russian twists

How to do this exercise: 

  1. Sit on a quality exercise mat, your knees bent and your feet flat on the floor.
  2. Tilt backward and lift your feet off the floor at about forty-five degrees.
  3. Turn your torso to the right while engaging your core and keeping a neutral spine.
  4. Switch your torso to the left. Keep your legs as still as possible when you are twisting.
  5. Do as many reps as you can in one minute, then rest for a minute and repeat until you’ve completed three sets.

5. Leg Raises

How to do this exercise:

  1. Lay on your back with your hands near the glutes and legs extended.
  2. Lift your legs off the floor to the state when they are straight above the hips.
  3. Pause for three seconds while squeezing your abs before slowly lowering the legs halfway.
  4. Repeat until you finish three sets of fifteen reps.

6. Mountain Climbers

A person doing mountain climbers indoors

How to perform this exercise:

  1. Get into a plank position with your hands slightly wider than your shoulders.
  2. Bring your right knee toward your torso without lifting your hips.
  3. Quickly alternate to the other leg while squeezing your ab muscles.
  4. Do as many reps as possible for thirty to sixty seconds, then rest for thirty seconds before finishing the two following sets.

7. Hollow Rocks

How to do this exercise:

  1. Lay on a mat in a supine position with your arms up to your ears and your legs straight.
  2. Raise your legs and arms off the floor while engaging your ab muscles.
  3. Maintain this position for three seconds before returning to the starting position.
  4. Repeat until you finish three sets of twelve reps.

“Don’t fall into the trap of tucking your chin to your chest. Not only does this take the neck out of neutral alignment and increase the risk of neck strain, but it also reduces the tension on your core muscles.”
- Sara Lindberg, Fitness Expert

8. Burpees

A woman doing burpees

How to do this exercise:

  1. Stand with your shoulders hip-width apart.
  2. Lower your body into a squat position.
  3. Hop up and land into a squat while keeping your chest open.
  4. Get into a plank position while keeping a straight line from your head to your heels.
  5. Jump your feet back on the outsides of your elbows so that your knees track over your toes.
  6. Do as many reps as you can in sixty seconds. Then, rest for thirty seconds before moving to the following two sets.

What Are the Benefits of CrossFit Abs Workout?

Doing crossfit exercises together

The benefits of CrossFit abs are increased maximum oxygen consumption (VO2 max), strength, endurance, and flexibility.

  • Increased VO2 Max - CrossFit exercises are proven to improve VO2 max in men and women, which means better physical fitness [1, 2].
  • Improved Strength and Endurance - CrossFit ab workouts are designed to give you a strong core, which will help you perform essential exercises more efficiently, increase your lifting power, stabilize your body, and reduce the risk of injury.
  • Improved Body Composition - CrossFit abs workout can help you build muscle and burn calories [3].
  • Reduced Back Pain - CrossFit ab workouts will strengthen your core, which is essential for good posture and reducing constant tension in your lower back.
  • Boosted Mental Health - CrossFit workouts can positively influence motivational factors and a sense of community [4,5].
  • Improved Physical Appearance - CrossFit abs workout will help you look great aesthetically.

Related: CrossFit Bodyweight Workouts


What Are the Best CrossFit Ab Exercises?

The best CrossFit ab exercises are hallow holds, Russian twists, burpees, mountain climbers, leg raises, plank holds, toes to bars, sit-ups, and the Glute Ham Developer (GHD).

Is CrossFit Good For Abs?

Yes, CrossFit is good for abs; due to using functional and challenging movements, this form of training will allow you to efficiently target your core muscles.

Power Up Your Abs Workout With a Premium Pre-Workout

To optimize the outcomes of your CrossFit ab workout, consider adding one of the pre-workouts mentioned below:

Based on our expertise, these pre-workouts will help boost your energy level and increase your overall performance during exercise.


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