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20 CrossFit Dumbbells Workouts to take your Conditioning to the Next Level

Take your conditioning to the next level now!

HELTON

  • 3 Rounds For Time
  • 800 meter Run
  • 30 Dumbbell Squat Cleans (2×50/35 lb)
  • 30 Burpees

CROSSFIT DUMBBELLS WORKOUTS – PAINSTORM XV

  • 7 Rounds for Time
  • 10 Man Makers
  • 20 Dumbbell Deadlifts
  • 30 Single-Arm Dumbbell Snatches (15 per side)
  • 40 Single-Arm Overhead Lunges (20 per side)
  • 50 Dumbbell Swings
  • Use one pair of dumbbells throughout (pick your own weight)

With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds. This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last round of Dumbbell Swings is completed.

Tips & Strategy

Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time. In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets. Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.

CROSSFIT DUMBBELLS WORKOUTS – WADE

5 Rounds For Time

  • 11 One-Arm Dumbbell Power Snatches (50/35 lb)
  • 12 One-Arm Dumbbell Thrusters (50/35 lb)
  • 11 Weighted Pull-Ups (50/35 lb dumbbell)

CROSSFIT DUMBBELLS WORKOUTS – HOTEL HELL

For Time

  • 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
  • 5 Burpees to start, and at the top of each minute

Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.

Score is the time on the clock when the last thruster is completed. If athlete does not finish score is number of rounds and reps completed.

CROSSFIT DUMBBELLS WORKOUTS – PAINSTORM XXI

For time

  • 30 Burpees
  • 30 Deadlifts
  • 30 Burpees
  • 30 Cleans
  • 30 Burpees
  • 30 Strict Presses
  • 30 Burpees
  • 30 Push Presses
  • 30 Burpees
  • 30 Jerks
  • 30 Burpees
  • 30 Swings
  • 30 Burpees
  • 30 Sumo Deadlift HIgh-Pulls
  • 30 Burpees
  • 30 Snatches (Left Hand)
  • 30 Burpees
  • 30 Snatches (Right Hand)
  • 30 Burpees
  • 30 Man Makers
  • Use one pair of Dumbbells (55/35 lb) throughout

Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight consider 50/35 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last repetition of Man Makers is completed.

Movement Standards

Most of the weighted movements (Deadlifts, Cleans, Strict Presses, Push Presses, Jerks, Sumo Deadlift High-Pulls, and Man Makers) are intended to be done with two Dumbbells.

As in most CrossFit workouts, olympic lifts (Cleans & Snatches) are power (not squat) unless otherwise stated.

Snatches are with a single Dumbbell, one arm at a time.

Dumbbell Swings are an uncommon movement and this workout (which is from 2007) does not explicitly state whether the swings should be single- or double-dumbbell swings. But double Swings would be awkward, so we assume it’s single Dumbbell Swings. We also assume the swings are Russian style (to eye height) instead of American (overhead), which is safer since dumbbells don’t have handles for swings.

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