Welcome to the Tough 20min CrossFit Open Dumbbell Workout.
This couplet is an adjusted workout of the Crossfit Open 17.1.
It involves two movements and you will only need a dumbbell.
What can you expect from this workout?
- The total duration of this training session is around 35 to 40 minutes including a proper warm-up and cool-down.
- Both movements involve your full body and will challenge your conditioning.
- Besides the physical challenge, this training session is a mental challenge as well.
Let’s get to the workout.
Related to the Tough 20min CrossFit Open Dumbbell 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
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Tough 20min CrossFit Open Dumbbell Workout
For time:
10 Dumbbell Snatch
15 Burpee over Dumbbell
20 Dumbbell Snatch
15 Burpee over Dumbbell
30 Dumbbell Snatch
15 Burpee over Dumbbell
40 Dumbbell Snatch
15 Burpee over Dumbbell
50 Dumbbell Snatch
15 Burpee over Dumbbell
(click on the links for a movement demonstration)
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How to approach it?
This workout will definitely challenge your ability to pace properly.
The workout consists of two full-body movements which will give you no “real” break or breathing room.
Therefore it will be crucial for you to start with a pace that you can maintain from the beginning.
You are starting with dumbbell snatches and I know from experience that one can get ahead of ourselves quite quickly and rush the movement while forgetting to breathe.
The result will be a very high heart rate and you having trouble catching your breath.
No matter if it’s the first set or the last set, try to maintain a good and moderate pace on the dumbbells.
You should follow the same approach on the burpees over the dumbbell.
Even though the number of reps doesn’t increase on the burpees over the dumbbell, it’s still a very challenging movement.
Make sure to have a moderate pace from the very first set which will allow you to breathe and control your heart rate.
If you follow these instructions, you will have a good chance of moving through the number of reps quite smoothly.
Related to the Tough 20min CrossFit Open Dumbbell Workout:
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How to scale it?
If the number of reps seems too much for you, please reduce them according to your fitness level.
The goal is to give you a challenging workout and improvement.
Not destroying you.
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Dumbbell Snatch: if the dumbbell snatch is still too much to do, switch over to the dumbbell clean and jerk or dumbbell clean and press – breaking up the movement into two parts makes it easier to control and have stability
- Burpee over Dumbbell: a good alternative is doing the regular burpee or the “no push-up” burpee
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
Show as a Google Web Story
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Happy Sweating!