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.

ONE ARM BANDIT

3 Rounds for Time

  • 10 Left-Arm Dumbbell Snatches (50/35 lb)
  • 10 Left-Arm Dumbbell Overhead Lunges (50/35 lb)
  • 10 Right-Arm Dumbbell Snatches (50/35 lb)
  • 10 Right-Arm Dumbbell Overhead Lunges (50/35 lb)
  • 10 Left-Arm Dumbbell Power Cleans (50/35 lb)
  • 10 Left-Arm Dumbbell Front Squats (50/35 lb)
  • 10 Right-Arm Dumbbell Power Cleans (50/35 lb)
  • 10 Right-Arm Dumbbell Front Squats (50/35 lb)

Overhead lunges are written as the total number of steps, not steps per leg. Dumbbell must be held in one hand for front squats.

Marcus-FillySource: Marcus Filly

Scaling

3 Rounds for Time

10 Left-Arm Dumbbell Snatches (35/20 lb)
10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Right-Arm Dumbbell Snatches (35/20 lb)
10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Left-Arm Dumbbell Power Cleans (35/20 lb)
10 Left-Arm Dumbbell Front Squats (35/20 lb)
10 Right-Arm Dumbbell Power Cleans (35/20 lb)
10 Right-Arm Dumbbell Front Squats (35/20 lb)

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