The dumbbell is certainly one of the most versatile and at the same time highly effective pieces of equipment out there.
Regardless of what your goal is – building strength or boosting endurance, these 20 Dumbbell Crossfit workouts will help you achieve that.
Why Dumbbell Workouts?
Even if you’re not one of the lucky ones who enjoy their own gym, a pair of dumbbells can be a relatively cheap equipment investment that doesn’t take up much space.
One of the greatest advantages of the dumbbell over the barbell is that it allows for unilateral training.
This means you work one side of your body at a time, for example – single-leg deadlift, dumbbell snatch, dumbbell overhead squat, etc.
Unilateral exercises are a great tool to combat muscle imbalances and identify mobility, balance, and body coordination weaknesses.
Targeting these issues will make you a more well-rounded athlete and help you prevent future injuries.
Related read to the Dumbbell CrossFit Workouts:
20 Kettlebell Crossfit workouts to push your limits here!
Check out this list of 20 dumbbell Crossfit workouts, you’ll surely find at least a few that make you wanna grab your dumbbells right away.
Top 20 Dumbbell Crossfit Workouts
Workout #1
Every 1 min for 15 mins
Complete in the same minute:
5 Hang Power Clean
6 Front Rack Walking Lunge
7 Shoulder-to-Overhead
Workout #2
10-20-30 reps, for time:
Single Arm Dumbbell Thruster, 75/55 lbs ( switch arms halfway through)
GHD Sit-up (V-Ups)
Workout #3
For time:
30 Dumbbell Clean & Jerks
Related read to the Dumbbell CrossFit Workouts:
10 AMRAP Workouts To Improve Your Endurance
Workout #4
5 rounds for time of:
20 Dumbbell Thrusters
10 Dumbbell Hang Power Cleans
Workout #5
12-min AMRAP:
15 DB Snatches
10 V-Ups
15 DB Thrusters
10 Sit-Ups
Workout #6
Every 3 mins for 15 mins do:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
Air Squat remainder of the time
Related read to the Dumbbell CrossFit Workouts:
20 EMOM workouts to test your strength and conditioning
Workout #7
5 rounds for time of:
5 Dumbbell Box Step Overs
10 Dumbbell Push Press
5 Dumbbell Clean & Jerk
Workout #8
10-9-8-7-6-5-4-3-2-1 reps, for time:
Dumbbell Burpee
Dumbbell Front Squat
Workout #9
For Time:
50 Clusters
Every 1 min complete: 5 V-Ups
Related read to the Dumbbell CrossFit Workouts:
Top 10 toughest bodyweight CrossFit Workouts
Workout #10
As many reps as possible in 12 mins of:
2 Alternating Dumbbell Snatches, 70/50 lbs
2 Jump squats
4 Alternating Dumbbell Snatches, 70/50 lbs
4 Jump Squats
6 Alternating Dumbbell Snatches, 70/50 lbs
6 Jump Squats
…
Continue adding 2 reps each round to each movement until time expires.
Related read to the Dumbbell CrossFit Workouts:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Workout #11
3 rounds for time of:
30 Dumbbell Thrusters, 50/35 lbs
30 Dumbbell Facing Burpees
Workout #12
10 rounds for time of:
5 Double Dumbbell Ground-to-Overheads
10 Dumbbell Lunges
50 Jumping Jacks
Related read to the Dumbbell CrossFit Workouts:
20 Bodyweight Crossfit workouts to do anywhere
Workout #13
For time:
3 DB Snatch
3 Pike Push-Up
50 Mountain Climbers
6 DB Snatch
6 Pike Push-Up
50 Mountain Climbers
9 DB Snatch
9 Pike Push-Up
50 Mountain Climbers
12 DB Snatch
12 Pike Push-Up
50 Mountain Climbers
15 DB Snatch
15 Pike Push-Up
50 Mountain Climbers
Workout #14
For time:
Dumbbell Front Rack Walking Lunge, 100 reps
Every 10 steps complete: 3 Dumbbell Thrusters
Workout #15
Every 1 min for 20 mins
1 Dumbbell Bear Complex:
1 Dumbbell Power Clean
1 Dumbbell Front Squat
1 Dumbbell Push Press
1 Dumbbell Front Squat
1 Dumbbell Push Press
Related read to the Dumbbell CrossFit Workouts:
5 At-home Dumbbell workouts to get stronger and leaner
Workout #16
Every 1 min for 20 mins, alternating between:
3 Dumbbell Deadlifts + 3 Dumbbell Front Squats + 3 Dumbbell Push Press, pick load
5 Dumbbell Rows + 10 Push-ups + 15 Air Squats
Workout #17
For time:
100 Dumbbell Box Step Overs, 40 lbs
Every 1 min: 3 Dumbbell Power Clean & Jerks, 40 lbs
Workout #18
10 rounds of:
5 Dumbbell Power Cleans
5 Dumbbell Push-ups
5 Dumbbell Front Squats
5 Dumbbell Bent-over Row
5 Dumbbell Push Press
5 V-ups
Workout #19
16-min EMOM alternating:
Dumbbell Thrusters
Hollow Position to Jump
Dumbbell Reverse Lunges
Burpee Box Jumps
Workout #20
15 min AMRAP of:
Dumbbell Burpees (with push-ups) – 10 reps
Mountain Climbers – 10 reps (each side)
Dumbbell Front Squat – 10 reps
Dumbbell Bent Over Row – 10 reps
Push Press – 10 reps
Video Example of a Dumbbell Workout
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5 Bonus Dumbbell CrossFit Workouts
For time:
50 x Man Makers
1 rep = Renegade Row (R)
Renegade Row (L)
Dumbbell Push-Up Squat Clean Thruster
Overhead Lunge (R)
Overhead Lunge (L)
5 rounds for time of:
60 x Shoulder Taps (30 Per Side)
30 x Air Squats
15 x Dumbbell Push-Press
Every 1 min for 21 mins, alternating between:
10 x Alternating Dumbbell Snatches
12 x No Push-Up Burpees
18 x Air Squats
Every 1 min for 12 mins, alternating between:
10 x Dumbbell Thrusters
10 x Kettlebell Swings
Complete as many reps as possible in 15 mins of:
3 x Dumbbell Push Press
6 x Dumbbell Power Cleans
9 x Dumbbell Deadlifts
12 x Step-Up Burpee
If you’re looking for more Crossfit-style workouts with a bit more detailed instructions, make sure to check out our Home Workouts section!
Frequently Asked Questions
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Can you do CrossFit with just dumbbells?
You can do almost every workout there is in CrossFit with dumbbells instead of a barbell. Dumbbells in general add a new stimulus to your body because you will need to engage more muscles to have better stability.
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How do you do CrossFit with dumbbells?
You can do almost every workout in CrossFit with dumbbells instead of a barbell. It will add some new challenges to your training.
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Can I get ripped with just dumbbells?
Dumbbells are a great tool for effective training but you will only get ripped if your nutrition is on point. Meaning you burn more calories than you consume.
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What dumbbells do you need for CrossFit?
The weight of the dumbbells should always be adjusted to your strength and fitness level, therefore having a bigger variety of weights is to your advantage starting from 10kg up to 25kg.