Log in to BOXROX Pro

Log in to BOXROX Pro

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

Take your conditioning to the next level now!

CROSSFIT DUMBBELLS WORKOUTS – WESTY’S 10,000

For Time

  • 100 Double Dumbbell Ground-to-Overhead (2×50/35 lb)
  • Wear a Weight Vest or Ruck (70/50 lb)

Athlete may either Power Snatch or Power Clean-and-Jerk the Dumbbells. Partition the work as needed.

Note that the prescribed weight of the Weight Vest or Ruck Pack for this workout is significantly heavier than a typical Weight Vest.

Scaling

Intermediate
100 Double Dumbbell Ground-to-Overhead (2×35/25 lb)
Wear a weight vest (20/14 lb)

Beginner

75 Double Dumbbell Ground-to-Overhead (25/15 lb)

CROSSFIT DUMBBELLS WORKOUTS – CARL

  • 3 Rounds for Time
  • 30 Dumbbell Thrusters (2×40/25 lb)
  • 800 meter Run
  • 30 Burpees

Scaling

Intermediate
3 Rounds for Time
30 Dumbbell Thrusters (2×35/20 lb)
800 meter Run
30 Burpees

Beginner
3 Rounds for Time
15 Dumbbell Thrusters (2×20/12 lb)
400 meter Run
15 Burpees

Athletes can also substitute another monostructural movement like a rower, ski, or bike for the run.

CROSSFIT DUMBBELLS WORKOUTS – POPEYE

  • 3 Rounds Without Breaking
  • 30 Curls (2×25/15 lb)
  • 30 Strict Presses (2×25/15 lb)
  • 30 Lateral Raises (2×25/15 lb)
  • 30 Hammer Curls (2×25/15 lb)
  • 30 Upright Rows (2×25/15 lb)
  • 30 Push Presses (2×25/15 lb)
  • 30 Curls (2×25/15 lb)
  • 1 minute Rest

Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.

Scaling

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

ONE ARM BANDIT

CrossFit Dumbbells Workouts

3 Rounds for Time

  • 10 Dumbbell Snatches, Left (50/35 lb)
  • 10 Dumbbell Overhead Lunges, Left (50/35 lb)
  • 10 Dumbbell Snatches, Right (50/35 lb)
  • 10 Dumbbell Overhead Lunges, Right (50/35 lb)
  • 10 Dumbbell Power Cleans, Left (50/35 lb)
  • 10 Dumbbell Front Squats, Left (50/35 lb)
  • 10 Dumbbell Power Cleans, Right (50/35 lb)
  • 10 Dumbbell Front Squats, Right (50/35 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Overhead lunges are written as the total number of steps, not steps per leg. Dumbbell must be held in one hand for front squats.

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

Scaling

3 Rounds for Time
10 Left-Arm Dumbbell Snatches (35/20 lb)
10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Right-Arm Dumbbell Snatches (35/20 lb)
10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Left-Arm Dumbbell Power Cleans (35/20 lb)
10 Left-Arm Dumbbell Front Squats (35/20 lb)
10 Right-Arm Dumbbell Power Cleans (35/20 lb)
10 Right-Arm Dumbbell Front Squats (35/20 lb)

GUT CHECK

CrossFit Dumbbells Workouts

  • For Time
  • 30 Devil Presses (2×50/35 lb)
  • 60 Dumbbell Thrusters (2×50/35 lb)
  • 90 Burpees

Scaling

Adjust the dumbbell weight to a level that allows the athlete to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

Image Sources

Related news