When I started CrossFit almost four years ago, I thought it was strange that we didn't specifically work our abs. But so many of the exercises we do are full-body moves that target our core more than crunches could.
Although plank variations aren't a standard CrossFit exercise, we definitely do them often when warming up and for accessory work since planks help with core balance and strength. Engaging the core during plank variations also trains us to keep our core engaged during workouts, even when we are breathing heavy or physically challenged, which can help prevent injury. These are the six variations I do every single week.
Why I do it: This plank variation strengthens the upper body and core, and is good practice for strengthening and balancing in handstand walks.
Why I do it: Mountain climbers may be basic but when I don't feel like jumping for burpees, mountain climbers are just as effective for getting my heart rate up.
Why I do it: Adding weights to a plank is great for core and upper body strength.
Why I do it: I often do a side plank in yoga, but I also love it before or after a CrossFit workout for core strength, and to strengthen my hands and wrists which helps with grip strength. Side planks also help build balance for handstand — I notice a big difference when I make time for side planks because it always makes it easier to hold handstand.
Why I do it: The reverse plank bridge is one of my favorite stretches for the wrists. I make sure to turn my hands both out and in while holding this stretch — it feels so good after a day of barbell work. This is also a great warm-up for the glutes.
Why I do it: This is a fun exercise for strengthening the upper body.