dumbbell crossfit workouts

Welcome to Hell – Devil Press Back Workouts for CrossFit Athletes (Full RX and Scaled Options)

Welcome to hell...

HANDS UP

  • 4 Rounds for Time
  • 10 Devil Presses (2×50/40 lb)
  • 20 meter Dual Dumbbell Overhead Walking Lunges (2×50/40 lb)
  • 10 Toes-to-Bars

The workout consists of four rounds for time of the prescribed exercises above, on a clock for time.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Scaling

4 Rounds for Time
10 Devil Presses (2×40/30 lb)
20 meter Dual Dumbbell Overhead Walking Lunges (2×40/30 lb)
10 Toes-to-Bars

devil press back workouts

GET FIT WHILST AT HOME

  • 3 Rounds for Time
  • 20 Dumbbell Deadlifts (2×50/35 lb)
  • 10 Dumbbell Cossack Squats (50/35 lb)
  • 10 Dumbbell Devil Presses (2×50/35 lb)

With a running clock, as fast as possible with good form, perform the prescribed work in the order written for 3 rounds.

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

Movement Standard: For the Dumbbell Cossack Squat, stand with a Sumo Deadlift stance. Hold a dumbbell on the chest and lower to a squat towards the left leg, then switch to the other leg.

Scaling Options

Bodyweight
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Burpees*

Bodyweight Scaled
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Push-Ups on Knees*

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