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.
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.
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
Source: Stevie D Photography
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
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.
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.
Source: 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.
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.
Source link: https://www.boxrox.com/dumbbell-workouts-for-crossfit-athletes/ by Robbie Wild Hudson at www.boxrox.com