The 2017 CrossFit Open saw the return of dumbbells, and recently Dave Castro also posted his first Open clue, involving a dumbbell! With the 2018 Open around the corner, it’s time to brush up on your skills…

18.???…

A post shared by Dave Castro (@thedavecastro) on Jan 1, 2018 at 8:45am PST

This lecture from Greg Glassman demonstrates the importance of using dumbbells within Crossfit training.

There is a strong emphasis on dumbbells at the moment within Crossfit, so make sure to master these exercises now, as I’m sure you will start to find them more often in your own programming.

1. THE DUMBELL OVERHEAD WALKING LUNGE

2. THE DUMBBELL HANG POWER CLEAN

3. THE DUMBBELL HANG CLEAN

4. THE DUMBBELL HANG POWER SNATCH

5. THE DUMBELL POWER SNATCH

6. DUMBBELL EXERCISES – THE SNATCH

RICH FRONING DUMBBELL WORKOUT

Dumbbell Snatch Complex

• 3 Power Snatch
• 3 Snatch
• 3 Overhead Squats

worked up to a heavy set and did 5 sets (100 lb. is the heaviest we had.)”

Dumbbell Snatch Complex. 3 Power Snatch 3 Snatch 3 Overhead Squats… worked up to a heavy set and did 5 sets (100# is the heaviest we had.) @thecrossfitmayhem @whatsrichdoing

A video posted by richfroning (@richfroning) on Nov 2, 2016 at 10:58am PDT

When it comes to optimal performance in The CrossFit Open, , never forget about the importance of good recovery:

4 Steps to Efficient Recovery after CrossFit Training