Dumbbell Burpee Deadlifts 50-meter Handstand Walk after each set OR Bear Crawl "If you only have one dumbbell, just go the same rep range and aim to go faster," he says. That might make matters particularly bleak if you love the typically barbell-heavy WODs associated with CrossFit, since those workouts are especially dependent on gear and space. (Proceed with caution) Seven Rounds for Time. ", 21-15-9 (rep scheme) DB Squat CleansRing/Box Dips. 10 Man Makers; 20 Dumbbell Deadlifts; 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single-Arm Overhead Lunges (20 per side) 50 Dumbbell Swings; Use one pair of dumbbells for the entire workout, and make sure to pick the proper weight. Athlete must complete the 10 Deadlifts unbroken. Workout 10 - Jason Khalipa's Push/Pull4 Rounds, 1 Minute eachMax ThrustersMax Bent Over RowMax BurpeesMax Hang Snatch1 Minute Rest Between Sets, "My heart rate remained low. ", Workout 7 - Diane21-15-9 (For Time)Dumbbell DeadliftsStrict Handstand Pushups. "Get that big pump going. Instead, focus on quality reps—if you feel your form slipping, slow down and focus up. But YouTuber and CrossFit enthusiast Absolute Beast has come up with an efficient set of CrossFit workouts you can do at home that only require a dumbbell (he demos most of them using a pair). "If you only have one dumbbell, do all 5 rounds on one side, rest 2 minutes, then complete on the opposite side. Scaling Options. Rest or switch arms as needed during the Overhead Walking Lunges. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Workout 6 - Pump Sesh 21-15-9 (For Time)Dumbbell Strict PressBent Over Rows, "If you've got just one dumbbell, I suggest 21-15-9 on each side," he says. Workout 4 - Nancy5 Rounds (For Time)400m of Cardio OR 75 Double-Unders15 Overhead Squats, "For the cardio, running, rowing, biking, skiing... if you have none of those, I suggest 75 double-unders as an alternative," he says. The “Gun Walk” starts with the dumbbell held at chest height or slightly below and the arms bent at 90 degrees. Go for the bear crawls. Switch the dumbbell to the left hand, walk back to the start, and execute five suitcase deadlifts in the left hand. If you don't have rings or another station for dips, crush your tris with close-grip pushups instead. You may be able to find the same content in another format, or you may be able to find more information, at their web site. To learn more about human movement and the CrossFit methodology, visit CrossFit Training. If a workout places you in a position you're not comfortable in, skip it; longevity beats training for the sake of training every time. Unless you're a seasoned CrossFitter (and if you're inside, even then) leave the handstand walks alone. They were completely destroyed," he says. The Dumbbell Deadlift By CrossFit November 10, 2019 Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Start by walking an assigned distance (say, 50 meters) with the dumbbell in the right hand; then stop and execute five suitcase deadlifts. ... 15 Dumbbell Deadlift CrossFit Trainer Daniel Lynne joins us to build 7 challenging single-dumbbell workouts you can do anywhere to improve conditioning and strength. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Workout 9 - Patrick Vellner's Devil's Press Workout100 Devil's Press reps. "This workout will be sh*t with any weight," he says. Ensuring the dumbbells do not swing away from the body requires tension and control from the musculature of the upper back. He looked at some of the most popular benchmark CrossFit workouts and a few of his favorites from CrossFit pros, then made some adjustments before sharing out the rep schemes for other CrossFitters missing their boxes while stuck at home. Workout 5 - Jacob Heppner's DB Burpee Deadlift Workout21-15-9 (For Time)Dumbbell Burpee Deadlifts50-meter Handstand Walk after each set OR Bear Crawl. These WODs can be performed with minimal equipment. My arms, however, turned into spaghetti. "If you only have one dumbbell, just go the same rep range and aim to go faster," he says. You Can Do These CrossFit Workouts at Home, This CrossFit Dumbbell Complex is the Perfect No-Nonsense Workout, 10 Exercises You Can Do with 10-Pound Dumbbells, Build Muscle at Home With This Dumbbell Workout. Pull/push This involves two different-size dumbbells. So if you are going to give them a go, just remember that you should approach each workout at your own pace. Try these 12 at-home CrossFit workouts next. If the athlete rests or lets go of the bar during the 10 reps, the round will not count. Now that you're fully aware of just how awesome kettlebells are, let's check out five workouts you can do while traveling with just one kettlebell. Score is the time on the clock when the last round of the Single-Arm Dumbbell Overhead Walking Lunges is completed. We may earn a commission through links on our site. It's also a workout you should approach with caution if you have shoulder issues. 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