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

DUMBBELL WORKOUTS – FAST AND HEAVY

  • For Time, Fast and Heavy
  • 21 Dumbbell Thrusters
  • 400 meter Run
  • 18 Dumbbell Thrusters
  • 400 meter Run
  • 15 Dumbbell Thrusters
  • 400 meter Run

Typically CrossFit workouts prescribe a weight, but in this case, the weight is athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. Score is dumbbell weight used and total time to complete.

Katelin Van Zyl CrossFit mom

Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option

For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

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)

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.

POPEYE

  • 3 Rounds Without Breaking
  • 30 Curls (2×25/15 lb)
  • 30 Strict Presses (2×25/15 lb)
  • 30 Lateral Raises (2×25/15 lb)
  • 30 Hammer Curls (2×25/15 lb)
  • 30 Upright Rows (2×25/15 lb)
  • 30 Push Presses (2×25/15 lb)
  • 30 Curls (2×25/15 lb)
  • 1 minute Rest

Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.

Scaling

Dumbbell workouts.

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

Latest articles

Related news