dumbbell crossfit workouts

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

Welcome to hell...

Devil Press Back Workouts – TTTTD39

  • For Time
  • 800 meter Run
  • 30 Devil Presses (2×50/35 lb)
  • 800 meter Run
  • 40 Dumbbell Box Step Overs (2×50/35 lb, 24/20 in)
  • 800 meter Run
  • 50 Dumbbell Front Squats (2×50/35 lb)
  • Time Cap: 25 minutes

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Dumbbell Front Squats is completed. If the athlete did not complete the workout within the 25-minute time cap, score will be the total number of repetitions completed.

Movement Standards

Run: Just do it.

Devil Press: Chest touches ground between dumbbells, full lockout at top. Dumbbells may pass through a clean and jerk motion OR a snatch motion.

Dumbbell Box Step-Over: Rep starts on one side of the box with dumbbells in hands and feet on the ground, ends on the other side of the box with dumbbells in hand and feet on ground. Dumbbells may rest on box between reps.

Dumbbell Front Squat: Dumbbells must be held on shoulders, no requirement to have a grip on them. Athlete must squat in full depth.

Scaling

At Home Version
For Time
800 meter Run
50 Hand Release Burpees
800 meter Run
80 Walking Lunges
800 meter Run
100 Jumping Air Squats

Ketogenic diet and crossfit endurance impacts

NOKABULL SEVEN HELL FIRE WOD

  • For Time

Cash-In:

  • 100 Double-Unders

Then, perform:

  • 12 Squat Snatches (75/55 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (96/75 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (115/95 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (135/115 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

Cash-Out:

  • 100 Double-Unders

Workout begins with a “cash-in / cash-out” of 100 double-unders. The squat snatches increase in weight for each set. Use single alternating arm movement for the Devils press. Be familiar with the single-arm DB Devils press before doing this workout. The counter on the rower must begin at zero before rowing.

Scaling

For Time

Cash-In:
100 Single-Unders

Then, perform:
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)

Cash-Out:
100 Single-Unders

Pages: 1 2 3 4 5