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

CrossFit Open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 35-lb. dumbbells

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Dumbbells for Crossfit open workout 17.2

Scaling

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:

Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

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