Walk into any CrossFit box and the second thing you’ll notice—after the symphony of crashing weights—is that no one seems to be able to afford a shirt. It’s not the high cost of box membership that’s keeping these athletes from covering up, but an overwhelming urge to show off their hard-earned, well-defined abs (and arms, and backs, and shoulders…).
So how does the CrossFit set get washboard abs and the confidence to bare it all? Rather than performing endless rounds of crunches, CrossFitters focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts. But exercise is only part of the equation for a love handle-free physique. To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well.
The 10 workouts below are intended to be used as metabolic conditioning “finishers” at the end of your lifting sessions. Start with a 5-10 minute warm-up followed by mobility work and working on your major lifts (squats, deadlifts, pressing). Then pick one of these WODs and hit it hard, going as many rounds as possible (AMRAP) with as little rest as possible.