Challenging Dumbbell Workouts for CrossFit Athletes (Beginner and Scaled Options Included)

Dumbbell workouts should be an essential part of every crossfitter’s training program. They are an excellent tool for uncovering weaknesses in strength, stability and mobility.

Choose one of the dumbbell workouts from the following and then tag a CrossFit friend to try it with you.

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For Time

  • 50 Alternating Dumbbell Power Snatches (50/35 lb)
  • 100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
  • 40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
  • 75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
  • 30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
  • 50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
  • 20 Alternating Dumbbell Squat Cleans (50/35 lb)
  • 25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
  • 10 Alternating Dumbbell Squat Snatches (50/35 lb)

Scaling

Dumbbell load for all movements
Lunges with bodyweight
Dumbbell Overhead Squats: front squat/goblet squat
Dumbbell Squat Snatch: power snatch
Dumbbell Squat Clean: front squat

Dumbbell Workouts – Movement Standards

Dumbbell Power Snatch: DB touches the ground and locks out fully overhead. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. It does not have to be simultaneously, but the both must touch.

Overhead Lunge: 25 foot increments. 1 DB is held overhead in a full lockout position and must switch arms every 25.

dumbbell workoutsSource: Stevie D Photography
crossfit athletes with dumbbells

Dumbbell Overhead Squats: DB held overhead, squat must pass through parallel and stand to fully locked out. Must switch arms every 10 reps.

Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. Must switch arms every 5 reps.

Dumbbell Squat Clean: Both heads of the DB must touch the ground, come into a rack position, pass through a full squat to extension, alternate every rep.

Dumbbell Squat Snatch: DB touches the ground and locks out fully overhead and athlete passes through parallel in the squat. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. Must alternate arms every rep

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