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9 Challenging D-Ball CrossFit Workouts to Build Strength

Keep your training varied and intense with these tough workouts.

D-Ball CrossFit Workouts are a great way to add new stimulus and fun into your training.

The D-Ball, also sometimes referred to as Medicine Ball or Med Ball, is the heavy rubber ball in the gym. Most gyms have many Dead Balls in assorted weights that range from 5 kg to 100 kg. There are many exercises you can do with them, for example:

  • Cleans
  • Deadlifts
  • Lunges
  • Squats
  • Holds

They are hard to hold onto because the object is basically a big heavy ball made of rubber, therefore you must use both arms and torso to hold the d-ball up.

The most popular movement with the D-ball is to pick it up and throw it over the shoulder in an upright position. Here are some tips to help you lift the heavier balls.

  1. Go down to a deep squat position
  2. Scoop up the ball with you forearms
  3. Lift the ball up to your knees
  4. Close your legs and rest the ball there
  5. Hug the ball as you stand up
  6. Flex the hips with some force to help you get momentum
  7. Tilt your head to the side and slide the ball over your shoulder
  8. Let the ball fall down of your shoulder behind you.

If you cannot get it over the shoulder, just stand up and drop the ball in standing position

D-Ball CrossFit Workouts

1. Richard Hill 9 Rounds of D-ball Fun

Move because it’s fun

For time 3 rounds of:

  • 3 D-ball cleans
  • 3 Burpee over the box

Straight into 3 rounds of:

  • 2 D-ball Deadlift + Clean
  • 5 Box Jumps

Straight into 3 rounds of:

  • 10 D-ball Clean to Shoulder
  • 10 Burpees

2. Lukas Esslinger’s 10 Minute Finisher

AMRAP in 10 minutes:

  • Step up with 45 kg D-ball

This will get very heavy very fast. Keep in mind you should alternate which leg is stepping up and stepping down.

In the video you can also see two methods of the D-ball carry, on the chest or on the hips.

3. Tim Paulsson D-ball Pistols

If pistols aren’t hard as they are, you can add to the challenge by holding a D-ball during the exercise. While it might help some with balance on the way down, the added weight of the D-Ball will make the rest of the pistol feel like a whole new beast.

Accessory work today was brutal.

10 minute EMOM:

  • Even minutes: 17′ Legless + Legless descent rope climbs
  • Odd minutes: 10 Weighted Pistols

“I used a 100lb DBall for my last 2 sets. 75lb Dumbbell for the first 3.”

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