45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)

Annie Sakamoto at the 2011 CrossFit Games.

Annie Sakamoto at the 2011 CrossFit Games.

Three Important Ab Exercises

In May of 2003, Coach Glassman wrote the article 3 Important Ab Exercises. As CrossFit has developed folks have been wowed by heavy lifts, crazy workouts, and lots of volume. But as Coach Glassman highlights in this article – foundational to dominance in all of these areas is midline stabilization. And of the abdominal exercises available, he cites L-sits, GHD sit-ups, and hollow rocks as the most instrumental movements to improve midline stabilization. 

“We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises.

Our justification for this contention lies in our view that the dominant role of the abdominals is midline stabiliza- tion not trunk flexion. Though trunk flexion is certainly important, midline stabilization is more important both to everyday living and athletic movement. The leg’s posture in the L-sit places an enormous, if not unbear- able, moment or torque about the hip that must be counteracted by the abdominals to keep both the legs up and the spine from hyperextending.”


See the full article HERE and know that you’re working toward great things as you attempt an L-sit hold today in class!