Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » CrossFit

Best CrossFit Dumbbell Workouts To Improve Your Weaknesses

More Dumbbell exercises to add to your CrossFit regime.

Written by Tommy Messano

Last Updated on19 November, 2019 | 7:05 PM EDT

Ask Question?

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

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

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.


If you have any questions or need further clarification about this article, please leave a comment below, and Tommy will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: CrossFit Workouts
Previous Post

IATBP To Hold Bodybuilding, Powerlifting Events Strictly For Trans Athletes

Next Post

Dexter Jackson Confirms That He Will Compete At 2020 Mr. Olympia

Tommy Messano

Tommy Messano

Writer with bylines at @cagesideseats @sherdogdotcom & @MiddleEasy

Related

Dumbbell Beach Body Program
Workout Plans

The “Beach Body Blitz”: 4-Week Dumbbell-Only Program for Summer Definition

Dumbbell Pullovers as Lat Pulldown Substitute
Exercise Guides

Dumbbell Pullovers: Target Your Lats & Chest Effectively!

Plate Lateral Raise
Exercise Guides

10 Lateral Raise Alternatives To Make Your Shouders Pop

Seated Dumbbell Lateral Raise
Exercise Guides

Seated Dumbbell Lateral Raise: Targeting Key Shoulder Muscles

Dumbbell Jump Squat Guide
Exercise Guides

Dumbbell Squat Jump: Ignite Your Legs and Core for Strength

Dumbbell Good Morning Guide
Exercise Guides

Dumbbell Good Morning: Strengthen Hamstrings & Glutes Today!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Pro Bodybuilder Reveals His 5 Most Effective Exercises for Growing Huge Delts

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Forget Squats — Bear Hug Squats Are The Underrated Core + Leg Destroyer

Actor Dave Bautista Shares Shredded Physique Update at 56

Arnold Schwarzenegger Says Eating More Plant Protein Is the Ultimate ‘Anti-Aging Macronutrient’ That Helps You ‘Reach Older Age Free From Disease’

Chris Aceto Says Mr. Olympia Can’t Be Most Prestigious Contest if Arnold Classic Offers Higher Prize Money, Shares If Samson Dauda Has Gotten Too Heavy

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.