CrossFit Workouts with Dumbbells

Javier Colomer 4 min. of reading CrossFit Leave a comment

You already know that CrossFit workouts are called “WODs”, which stands for “Workout Of the Day”. In principle, you can use them as your only workout of the day or as a “Finisher”.
To enjoy these workouts, simply find a pair of dumbbells. My recommendation would be: for women, between 8-12 kg; for men, 20-30 kg.
If you have always liked some of the most popular CrossFit WODs, but have never performed a “snatch” or a “clean & jerk”, with dumbbells we can “experience” those same sensations, with a technique or movement execution that is a little more accessible for most people.

I “challenge” you to complete the 7 CrossFit workouts with dumbbells!

“He who has two dumbbells has a treasure” Javier Colomer (2020).

WOD Isabel with Dumbbells

Complete for Time

30x Dumbbell Squat Snatch

WOD Grace with Dumbbells

Complete for Time

30x Dumbbell Clean & Jerk

WOD Elisabeth with Dumbbells

Complete 21 15 9 reps

Dumbbell Squat Clean
Dips

Dips can be performed on rings, as in the official WOD, or, if we do not have them available, on TRX, parallel bars, or even between benches or on a chair.

WOD DT with Dumbbells

Complete 5 Rounds for Time

12x Deadlift
9x Hang Power Clean
6x Shoulder to Overhead

WOD Linda Extended Version with Dumbbells

From 20 to 1 reps

Deadlift
Floor Press
Squat Clean

WOD Kalsu Thruster with Dumbbells

Complete 100x DB Thruster -At the start of every minute, perform 5x Burpees

WOD BPT Faster

Complete 5 Rounds for Time

400 m of “Cardio” (running, rowing, cycling…)
8x Devil Press

I hope you enjoyed them, and you can leave your times in the comments.

Looking for a full-body dumbbell workout routine to do at home? You are in luck! visit this link and put it into practice.
Do you know about Adjustable Dumbbells? Click here and we will tell you all about them.