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

CROSSFIT DUMBBELLS WORKOUTS – FEEKS

2-4-6-8-10-12-14-16 Reps For Time

• 100 meter Shuttle Sprint
• Dumbbell Clusters (2×65/45 lb)

Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

CROSSFIT DUMBBELLS WORKOUTS – MAKIMBA

15-10-5 Reps for Time

• Dumbbell Thrusters (2×10 lb)
• Air Squats
• Burpees

CROSSFIT DUMBBELLS WORKOUTS – SWOLE-TEL

Four Parts in 12 minutes

EMOM for 3 minutes:

• 15 Dumbbell Rows (2×30 lb)
• 10 Push-Ups

EMOM for 3 minutes:

• 10 Dumbbell Rows (2×40 lb)
• 10 Push-Ups

EMOM for 3 minutes:

• 5 Dumbbell Rows (2×45 lb)
• 10 Push-Ups

Then, AMRAP in 3 minutes:

• Dumbbell Rows (2×30 lb)

Perform the entire workout with a running clock. No rest between sections. Score is total number of dumbbell rows completed in the final 3-minute AMRAP section of the workout.

CROSSFIT DUMBBELLS WORKOUTS – JOSEPH MARCHBANKS

For Time

• 10-9-8-7-6-5-4-3-2-1 Reps of:
• Alternating Dumbbell Snatches (75/45 lb)
• Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Perform 10 Alternating Dumbbell Snatches and 10 Handstand Push-Ups before moving on to 9 Alternating Dumbbell Snatches and 9 Handstand Push-Ups and so on.

Score is the time on the clock when the last round of handstand push-ups is completed.

CROSSFIT DUMBBELLS WORKOUTS – FAST AND HEAVY

For Time

• 21 Dumbbell Thrusters
• 400 meter Run
• 18 Dumbbell Thrusters
• 400 meter Run
• 15 Dumbbell Thrusters
• 400 meter Run

Typically CrossFit workouts prescribe a weight, but in this case, the weight is athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. Score is dumbbell weight used and total time to complete.

Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters