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.

DUMBBELL WORKOUTS – WHY SUFFER ALONE?

2 Rounds for Time

  • 20 Dumbbell Squats (2×40/25 lb)
  • 30 Burpees
  • 200 meter Run
  • 20 Dumbbell Push Presses (2×40/25 lb)
  • 15 Lateral Jumps Over Dumbbells
  • 200 meter Run
  • 20 Dumbbell Lunges (2×40/25 lb)
  • 20 Dumbbell Power Cleans (2×40/25 lb)
  • 200 meter Run

With a running clock, perform the work in the order written. Finish one movement before moving to the next.

Score is the total time it takes for the team to complete the two rounds.

CrosFit Open 20.1 workout

Scaling

Beginner
2 Rounds for Time (with a Partner)
20 Dumbbell Squats (2×40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2×40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2×40/25 lb)
20 Dumbbell Power Cleans (2×40/25 lb)
200 meter Run

One partner works at a time. Share the work between the partners and perform the work in the order written – for two rounds.

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