Top 20 Dumbbell Crossfit Workouts to boost strength & endurance

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 do the trick.

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 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.

Another great tool for unilateral training is the kettlebell.
You can check this list of
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

Athletic woman demonstrating reverse lunge dumbbell exercises part of a dumbbell Crossfit workouts list.

Workout #1

Every 1 min for 15 mins
5 Hang Power Clean + 6 Front Rack Walking Lunge + 7 Shoulder-to-Overhead, pick load

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

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

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

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.

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

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

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-up) – 10 reps
Mountain Climbers – 10 reps (each side)
Dumbbell Front Squat – 10 reps
Dumbbell Bent Over Row – 10 reps
Push Press – 10 reps

If you’re looking for more Crossfit-style workouts with a bit more detailed instructions, make sure to check out our Home Workouts section!

Source
Top 20 Dumbbell Crossfit Workouts to boost strength & endurance is written by Lily for workoutfrolic.com