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

SWISS ALPINE BATTLE 18.1

  • For Time
  • 12 Dumbbell Deadlifts (2 x 22.5/15 kg)
  • 9 Dumbbell Hang Power Cleans (2 x 22.5/15 kg)
  • 6 Dumbbell Shoulder-to-Overheads (2 x 22.5/15 kg)

Time Cap: 10 minutes

This is a dumbbell variation of the barbell Hero workout “D.T.”

The workout starts with the athlete standing, not touching the two dumbbells. At the call of 3-2-1-Go, the athlete picks up the two dumbbells from the floor and performs 12
deadlifts. After finishing 12 repetitions the athlete continues with 9 dumbbell hang cleans. The last part of each round is 6 dumbbell shoulder-to-overheads. To finish the workout in the 10-minute time cap the athlete has to perform 5 full rounds.

Scoring: 

The score is the time the athlete takes to complete this workout. The score needs to be entered separately for each athlete. If at the end of the 10 minutes the workout is not finished, each missing repetition counts as a second penalty on top of the 10 minutes. For instance, if an athlete completes 4 rounds and 3 deadlifts, his score is 10:24 (24 reps missing to finish: 9 DL, 9HPC, 6 STOH). There is no tie-break.

Scaling:

  • Men use 15 or 12 kg DB
  • Women use 10 or 8 kg DB

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

dumbell workouts

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.

CROSSFIT OPEN WORKOUT 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

  • Men use 50-lb. dumbbell and 24-in. box
  • Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

CrossFit Athlete dumbbell snatch

Scaling

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

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