A dumbbell can be one of the most versatile pieces of equipment in the gym. These new CrossFit Dumbbell Workouts are something every athlete should add to their routine.
CrossFit dumbbell workouts allow you to train all the planes of movement needed for your body. Greater mobility and strength is a huge byproduct of successful dumbbell exercises.
This lecture from Greg Glassman harps on the importance of using dumbbells for CrossFit training.
Below you will find some of the best dumbbell exercises that can be applied to CrossFit training.
Fran with Dumbbells
5 Rounds for Time
800m Run
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups
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Death by Lung Failure
Every 4 minutes, for as long as possible, do:
100m Sprint
10 Burpees
100m Sprint
20 Dumbbell Snatches, alternating arms, using a 50-pound dumbbell (30 pounds for women)
100m Sprint
10 Burpees
100m Sprint
The Ricky
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses
Women 50-lb. DBs, 95-lb. barbell
Men 75-lb. DBs, 135-lb. barbell
Dumbbell Demons
5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike
The Snatch-squat Pyramid
50 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
50 Air Squats
40 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
40 Air Squats
30 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
30 Air Squats
20 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
20 Air Squats
10 Dumbbell Snatches, alternating arms, using a 40-pound dumbbell (30 pounds for women)
10 Air Squats
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Women 35-lb. dumbbells Men 50-lb. dumbbells
Dan Bailey Workout of the Day
3 5-minute rounds for max reps at each station:
run 400 meters then double-unders
35-lb. dumbbell push jerks
pull-ups
35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
The Dumbbell Overhead Walking Lunge
Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
The Hands Above Your Head
As many reps as possible in 7 minutes:
15 Dumbbell ThrustersOpens in a new Window., using 50-pound dumbbells (30 pounds for women)
12 Toes-to-Bar
Hotel Hell
For Time
100 Dumbbell Hang Clean Thrusters (Clusters) (2×35/25 lb)
5 Burpees to start, and at the top of each minute
The Dumbbell Hang Power Clean
The Joshie
3 rounds for time of:
21 dumbbell squat snatches, right arm
Twenty One L pull-ups
21 dumbbell squat snatches, left arm
Twenty One L pull-ups
Women 25-lb. dumbbell Men 40-lb. dumbbell
The Makimba
15-10-5 Reps for Time
Dumbbell Thrusters (2×10 lb)
Air Squats
Burpees
A Day at the Beach
As many reps as possible in 6 minutes:
20 Dumbbell Snatches, alternating arms, using 40-pound dumbbells (30 pounds for women)
20 Situps
The Dumbbell Hang Clean
Want more? Check out WATCH: Stop Doing Dumbbell Bicep Curls Like This here. Learn about Dumbbell Clean And Press Benefits: Muscle Mass, Strength And Full Body Conditioning here.
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