Welcome to the 16 min Dumbbell CrossFit Workout.
For this training session, you will need one pair of dumbbells, nothing more.
If this is not the first time visiting my blog, you might wonder why I am such a big fan of dumbbell training.
If that is the case, make sure to give the following article a read which goes in-depth on the benefits of dumbbell training and gives you some guidance on what type of dumbbells to use.
What can you expect from this workout:
- The complete duration of this training session is around 32 minutes including a full warm-up and cool-down.
- You will be performing two full-body exercises – one bodyweight and one with two dumbbells.
- A guide on how to approach the workout and how you can scale it can be found further below.
Let’s get to the workout.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
16 min Dumbbell CrossFit Workout
For time:
30 x Dumbbell Clean & Jerks
40 x Jump Squat
15 x DB Clean & Jerks
20 x Jump Squat
(Click on the link to see a movement demonstration)
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How to approach it?
The following workout can turn into a long and hard one if you are not careful and don’t pace yourself properly.
You will start off with two big sets of reps.
No matter if you are a beginner or advanced athlete, a good idea would be to break the set into multiple sets from the beginning.
The number of reps of these sets will vary based on your fitness level but still go ahead and do it.
For a beginner, it could be something like a set of 5 reps, and for advanced athletes sets of 10 or even 15 if possible.
Take small breaks between the sets and try to accumulate the reps as fast as possible.
When you get to the sets of 15, just push the pace and finish strong.
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How to scale?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
Dumbbell Clean & Jerk: an option is to break the movement apart into a power clean and push press after doing a little break in between
Jump Squat: a good alternative for this exercise would be the regular air squat or the sumo squat (whichever feels better for you)
(Click on the links for movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
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