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

Dumbbell workouts are a great way for CrossFit athletes to uncover weaknesses, develop strength under fatigue and improve their conditioning.


  • 3 Rounds Without Breaking
  • 30 Curls (2×25/15 lb)
  • 30 Strict Presses (2×25/15 lb)
  • 30 Lateral Raises (2×25/15 lb)
  • 30 Hammer Curls (2×25/15 lb)
  • 30 Upright Rows (2×25/15 lb)
  • 30 Push Presses (2×25/15 lb)
  • 30 Curls (2×25/15 lb)
  • 1 minute Rest

Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.


Dumbbell workouts.

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

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