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Exercises Movements, technique & proper execution

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Old 02-11-2013, 06:29 AM   #1
Rick Schwing
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Dumbbell only WOD's.

Anyone know a few good all body WOD's.

Im considering in not joinging a Crossfit Gym, but still want to add in the workouts to my 531 regime.
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Old 02-11-2013, 07:04 AM   #2
Glenn Plomchok
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Re: Dumbbell only WOD's.

Man-makers and Curtis P's should do it.
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Old 02-11-2013, 07:28 AM   #3
John Donovan
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Re: Dumbbell only WOD's.

Correct me if I'm wrong but I think the hero WOD "Tumilson" is a dumbbell only WOD. It is 8absolutely rds of 200m run and 11 DB burpee deadlifts. Rx'd weight is 60lbs.
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Old 02-11-2013, 08:05 AM   #4
Rick Schwing
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Re: Dumbbell only WOD's.

Ya, those look promising.

Any objection to DB Fran?
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Old 02-11-2013, 09:07 PM   #5
Doug Holland
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Re: Dumbbell only WOD's.

http://youtu.be/P-05yO709NM (wfs)

I did this one today after bench. Do as many rounds in 20 minutes.
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Old 02-14-2013, 08:42 PM   #6
Steven Thunander
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Re: Dumbbell only WOD's.

100 squat clean thrusters with 35#db's...

At the start of the workout, and at every minute, do 5 burpees...
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Old 02-15-2013, 04:29 AM   #7
Mark Martinez
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Re: Dumbbell only WOD's.

Quote:
Originally Posted by Steven Thunander View Post
100 squat clean thrusters with 35#db's...

At the start of the workout, and at every minute, do 5 burpees...
Work out from Hell!
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Old 02-15-2013, 05:10 PM   #8
Rick Schwing
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Re: Dumbbell only WOD's.

I will def try that!!

I did a dumbbell version of Fran using 40lb dbs.. umm.. ya, shes a
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Old 02-16-2013, 10:39 AM   #9
David Meverden
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Re: Dumbbell only WOD's.

A lot of typical CF workouts can be adapted using DBs.

Barbell clean => double dumbbell clean
Snatch => single dumbbell snatch
Deadlift => double dumbbell deadlift
KB swing => dumbbell swing
Press/push press/push jerk => Press/push press/push jerk with dumbbells
Wallball => single DB hand to hand toss (have dumbbell in one hand at shoulder, do a single arm dumbbell thruster except at the end toss the dumbbell a couple inches up and towards your other hand. Catch dumbbell and repeat on other side. I've been using a 30# dumbbell as a sub for 20# wallballs and I've never had any problem or felt the least bit unsafe, but if you drop a dumbbell on your head it is, of course, your own fault )

Keep in mind with these subs that you'll have to go lighter on the DBs than the barbell would be (If the workout called for 95# barbell thrusters I probably wouldn't go heavier than 40# DBs) and that you ultimately won't be able to (and shouldn't try to ) move as much weight as with the barbell. I'd say that lack of heavy squats was a problem, but if you're doing 5/3/1 also then that obviously isn't a problem.
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