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.

R116 PARTNER WORKOUT

For Time (with a Partner)

  • 200 meter Dumbbell Carry (2×15/10 kg, each)*
  • 116 Dumbbell Push Presses (2×15/10 kg, each)
  • 116 Dumbbell Power Cleans (2×15/10 kg, each)
  • 116 Burpees Over Partner (total)
  • 200 meter Dumbbell Carry (2×15/10 kg, each)*

*5 Dumbbell Front Squats (2×15/10 kg) every time the dumbbells touch the ground

One partner works at a time. Partners may switch as needed. Partners walk/run together during the Dumbbell Carry, but only one partner may carry the dumbbells at a time. If the dumbbells touch the ground during the Dumbbell Carry, one partner must complete 5 penalty Front Squats before continuing.

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