CrossFit WOD | At Home CrossFit workouts with dumbbells

workouts -

CrossFit WOD | At Home CrossFit workouts with dumbbells

 

 

Today’s CrossFit WOD is a quick one so really push yourself and get it done as fast as possible! Be sure to check the notes below for info on this CrossFit dumbbell workout to perform your best. Let me know what you guys want to see next in our at home CrossFit workouts with dumbbells series.

 

 

 

Amazon products I recommend to fully furnish your home gym

 

Save 10% off all the amazing Xendurance supplements at checkout through this link

 

Save 10% off all apparel at Rolo Athletics with code: CVF10

 

 

Instagram | Facebook | Twitter

 

 

 

 

 

 

 

|CrossFit WOD|

6 Rounds

   :60 Farmer carry hold

   *Straight into*

   10 Dumbbell power cleans

   10 Jump overs

 

|Scaled version|

6 Rounds

   :60 Farmer carry hold

   *Straight into*

   10 Dumbbell power cleans

   10 Step over / ups (step over a broom or step up on stairs or coffee table)

 

This dumbbell workout should take around 10-12 minutes if you move nonstop. The farmer carries aren’t too hard, but they are a great way to put lots of time under tension on your grip and strengthen your forearms. They also do a great job of tiring them out as you go from the hold, straight into the 10 power cleans. Once you finish the cleans get right on the jumps, making sure to be explosive and getting as high as possible. Don’t focus on just tucking the knees and barely leaving the floor, see how much air you can get each time!

 

Farmer carry hold

This movement isn’t too challenging, especially if you don’t have very heavy weights. If you want to spice it up a bit, you can hold the head of the dumbbell (so they’re facing vertical) versus the handles (facing horizontal). The wider surface area that your hands must hold onto to makes the movement significantly harder! I also want you to use this movement as a time to control your breathing after all the jumps. Take slow deep breaths during the :60 seconds so you’re ready to crush the cleans and jumps again.

 

Dumbbell power clean

It’s very easy to get sloppy on these and use way too much lower back. Every time you go down to bring the dumbbells to the floor, angle the dumbbells down so just one head of them touches as shown in the video. Also be sure to push your hips down and back. Even though your torso will bend over, fight to keep your shoulder back and chest open, helping you to keep your spine flat and not curve. I would advice recording yourself doing these before you start so you can see your back position. Use your legs to stand up; don’t whip your spine!

 

Jump overs

You can make these as easy or as difficult as you’d like. If you aren’t comfortable jumping very high, go with a low surface around knee level. If you are a little more confident, go for around hip height or even higher! If you don’t want to jump at all, you can step over the object, or do step ups on a set of stairs. If you do choose to do step ups, you could hold the dumbbells in your hands to make this a full on dumbbell CrossFit workout!

 

If you have any other questions on this workout or need modification for anything, I’m very quick to respond so leave me a comment. What do you want to see in the next CrossFit workout at home video?

 

Thanks for watching everyone! Leave a comment below of your time on this workout and the weight you used. Leave a like and subscribe for more videos!

 

 


Leave a comment

x