How To Dumbbell CrossFit WOD (30 Exercises)

If you love doing Crossfit and thinking to add dumbbells to this, then this article is for you. In this post, I’ve shared Dumbbell CrossFit Workouts (WOD) from beginners to advanced level, home to outdoor exercises. This post includes how to perform CrossFit exercise with dumbbells with stepwise instructions as well as CrossFit dumbbell workout routine. I hope you find this post useful and efficient for your exercise regime.

Since you’re here, you may also like: 25 CrossFit Workouts Without Equipment

Dumbbell CrossFit Exercises (Complete List)

1. Dumbbell Man maker2. Dumbbell Burpees3. Dumbbell Push Press
4. Single-Arm Dumbbell Squat Snatch5. Dumbbell hang squat clean6. Dumbbell Deadlift to Shoulder Press
7. Dumbbell Carry Fast Walk8. Dumbbell Thrusters9. Dumbbell Clean And Press
10. Dumbbell Power Clean11. Dumbbell Swings12. Dumbbell Pushup To Row
13. Dumbbell Clusters14. Dumbbell Russian Twist  15. Dumbbell Jumping Jacks
16. Straight Arm Crunches17. Dumbbell Lunges to Overhead Press18. Dumbbell Shadow Boxing
19. Dumbbell Leg Raises20. Stiff-leg Deadlift to Upright Row21. Dumbbell Side Plank To Reach Under
22. Weighted Pull-ups23. Dumbbell Bent Over Rows to Fly24. Dumbbell Box Step-up
25. Dumbbell push jerk26. Standing IYT Raises27. Dumbbell Side bend
28. Dumbbell Bench Press29. Dumbbell Reverse Crunches30. Hammer Curls

How to do each CrossFit Dumbbell Workout


Note: Perform the exercise in a quick and explosive fashion.


1. Dumbbell Man maker

Difficulty: Intermediate To Advanced Level

Man maker is one of the best workouts you can do with dumbbells. It works on several muscles at a time such as arms, shoulders, chest, leg, core and the back.

Man maker help you build muscles along with burning good number of calories.

If you’re good at pushups, you can include this in your dumbbell Crossfit WOD.

How to do a Dumbbell Man Makers

  1. Place one pair of light dumbbells in front of you.
  2. Get into a push-up position with your arms straight below your shoulders and feet shoulder-width apart. And then complete one pushup.
  3. As you finish your push-up, lift your one arm and bring your elbow at your side.
  4. Do the second push-up and row with another arm.
  5. After that return to the standing position and perform one normal squat and then push through your heels to stand upright and simultaneously press the dumbbell overhead. That is your one repetition.
  6. Do as quick as you can.

Alternative: Bodyweight Man Makers


2. Dumbbell Burpees

Difficulty: Beginner To Intermediate Level

Burpee is a full-body exercise that burns more calories than other exercises, helps you lose weight, tone muscles and improve strength and stamina.

How to do a dumbbell burpee

A dumbbell burpee includes 3 movements; standing, push-up, and then jump. You can see the steps below.

  1. Start with standing in the hip-width stance, holding a pair of dumbbells with your hands at your sides.
  2. Bend over and lower the dumbbells onto the ground to perform the next move, that is the pushup.
  3. As you place the dumbbells on the ground, kick your legs behind you, get into the pushup position and complete one pushup.
  4. As you complete the pushup, quickly bring your legs forward and push through your heels to jump in the air. And then land your feet on the ground and again go for the push-up. Keep doing it till the 6 to 8 reps.
  5. At the time of the jump, hold your arms straight at your sides. Perform each rep as quickly as possible.

It would be challenging so if you can’t do the weighted burpee, do the bodyweight one.


3. Dumbbell Push Press

Difficulty: Beginner Level

If you’re looking to build shoulder and stamina at the same time, you may do the dumbbell push press. It also engages the lower body muscles when you press the weight up.

How to perform a dumbbell push press

  1. Start with standing in the hip-width stance, holding one dumbbell in each hand just over your shoulders.
  2. Slightly bend your knees and then quickly extend your hips and legs to press the dumbbell overhead until your arms are completely straight. That is your one repetition.

4. Single-arm dumbbell Squat snatch

Difficulty: Beginner Level

The dumbbell snatch is a Crossfit workout used to build strength. And the major muscles involved during the dumbbell snatch is quads and delt.

How to perform the single-arm dumbbell snatch

  1. Place one dumbbell on the floor, stand upright in shoulder-width stance (in front of the dumbbell).
  2. Bend forward and lower down in the partial squat position. At the same time, bring your right arm down to snatch the dumbbell from the floor; while keeping your left hand on the left thigh when you lift the dumbbell.
  3. As you grab the dumbbell, extend your arm overhead and as you reach halfway, quickly explode up out of the squat and use the energy to press the dumbbell overhead and stall tall. Repeat for the desired number of repetition.
  4. Do not round your back during the entire movement.

5. Dumbbell hang squat clean (DB CrossFit Workout)

Difficulty: Beginner To Intermediate Level

Major Muscles Worked: Lower Body

Focus: Strength and Power

How to perform Dumbbell Hang Squat Clean (CrossFit Wod)

  1. Start with standing in the hip-width stance, holding a dumbbell in each hand, and keep your arms straight at your sides with your palms are facing your body.
  2. Driving through your heels and explode up while shrugging the dumbbells to catching them on your shoulders.
  3. Then extend your hips and legs quickly to stand straight. And then lower the dumbbells in the starting position. That is your one rep.
  4. Dumbbells should be close to your body during the entire move.

6. Dumbbell Deadlift to Shoulder Press

Difficulty: Beginner To Intermediate Level

Major muscles engaged: Legs, Shoulders, Back

How to perform dumbbell deadlift to shoulder press

  1. Grab a pair of dumbbells with an overhand grip, stand straight in the shoulder-width stance and hold your arms straight so that your palms face the body.
  2. Bend your knees, push your hips back and keeping your back straight, lower the dumbbells until they reach close to the floor.
  3. Now, push through your heels to return to the standing position. And press the dumbbell up until your arms are straight overhead. Repeat for the required number of repetitions.
  4. Keep the dumbbells close to the body throughout the movement.

7. Dumbbell Carry Fast Walk

Difficulty: Beginner Level

Walking with holding weights can be useful for developing stamina and strength. This movement seems easy. However, holding weight and walking 200 to 500 meter can be tough for many people.

To do this movement, simply grab one dumbbell in each hand with a neutral grip and hold them at your sides and walk as fast as you can.

Pick dumbbells according to your strength. You can also do this exercise on treadmill.


8. Dumbbell Thrusters

Difficulty: Intermediate To Advanced Level

Major muscles involved: Legs, Shoulders, Back

How to do a dumbbell thruster

  • Holding one dumbbell in each hand, stand straight in the shoulder-width stance. Keep your arms straight at your sides with your palms are facing each other.
  • Slightly push your hips back and drive up while swinging the dumbbells just above your shoulders.
  • Now, keeping your core engaged lower your body in the squatting position. Dumbbells should be resting on your shoulders.
  • Lastly, explode up and extend your knees and hips to stand upright. And then press the dumbbells overhead. That is your one rep.
  • Do this exercise as fast as possible but maintain a proper form.

9. Dumbbell Clean And Press


10. Dumbbell Power Clean

Difficulty: Intermediate To Advanced Level

Major muscles involved: Legs, Core, Shoulders, Back, Arms

How to do a Dumbbell power clean (CrossFit Wod)

  1. Stand straight with holding a dumbbell in each hand with a neutral grip. And let the dumbbell hang at your sides close to the body.
  2. Keeping your back straight, bend your knees and lower your body until the dumbbells come close to the ground (4-5 inches off the floor).
  3. Now, swiftly extend your knees and hips and at the same time shrug your shoulders to pull the dumbbells upward.
  4. Twist your elbows until your upper arms are parallel to the ground and simultaneously bend your knees and hips to move into a half-squat position. That is your one repetition.

11. Single-arm Dumbbell Swing (CrossFit Workout)

Difficulty: Beginner To Intermediate Level

Muscles worked: Legs, Core, Shoulders, Back, Arms

How to do a one-arm dumbbell swing (CrossFit Wod)

Dumbbell CrossFit Workouts (WOD) from beginners to advanced level, home to outdoor exercises.

Single-arm Dumbbell Swing (MSN Health and fitness)

  1. Stand tall in the shoulder-width stance holding one dumbbell in your right hand with an overhand grip in front of your hips.
  2. Slightly bend your knees and lower the dumbbell so that it comes between your legs.
  3. Extend your knees and thrust your hips forward and simultaneously swing the dumbbell upward until it comes in front of your chest.
  4. That is your one repetition. Repeat for require number of repetitions.

12. Dumbbell Pushup To Row (or Renegade Row)


13. Dumbbell Clusters (CrossFit Exercise)

Difficulty: Intermediate To Advanced Level

Muscles worked: Glutes, Quads, Core, Shoulders, Back, Arms

How to do a Dumbbell Cluster CrossFit Wod

  1. Place one dumbbell each beside your feet and stand tall in the hip-width stance.
  2. Push your hips back, slightly bend your knees and grab the dumbbells with a neutral grip. Your back should be flat while lowering down.
  3. As you grab the dumbbells, driving through your heels and explode up while shrugging the dumbbells to catching them on your shoulders.
  4. Then extend your hips and legs quickly to stand straight. And then press the dumbbells up until your arms are straight overhead.
  5. As you press the dumbbells overhead, quickly push your hips back and lower the dumbbell until they touch the ground (besides your feet) and repeat for the desired number of times.
  6. Keep the dumbbells close to your body during the entire movement.

14. Dumbbell Russian Twist

Difficulty: Intermediate To Advanced Level

Muscles worked: Obliques, Abs, Hips

Focus: Mobility and Strength

How to perform the Russian Twist (CrossFit Wod)

  1. Grab one dumbbell with your both hands, sit on the floor and extend your legs in front of you, and bend your knees slightly.
  2. Bend your elbows and hold the dumbbells in front of your stomach.
  3. Lift your feet some inches off the ground and twist your torso from right to the left, as long as you can.

15. Dumbbell Jumping Jacks

Difficulty: Beginner To Intermediate Level

Muscles worked: Full Body

Focus: Endurance and Calories Burning

How to do DB jumping jacks

  1. Stand tall, holding one light dumbbell in each hand at your sides.
  2. Now jump in the air and at the same time raise your arms all the way over your head until they come close to each other. And then quickly jumps back and continue until you charged up.

16. Straight Arm Sit-ups

Difficulty: Intermediate To Advanced Level

Muscles worked: Core

How to do dumbbell sit-ups

  1. Pick up one dumbbell in each hand, lie on the mat on your back and hold your arms straight over your chest.
  2. Do crunches as many times as you need to do while keeping your arms straight throughout the movement.

17. Dumbbell Lunges to Overhead Press (CrossFit Workout)

Difficulty: Intermediate To Advanced Level

Muscles worked: Legs, Shoulders, Arms

Women’s Heath

How to Dumbbell Lunges To Overhead Press

  1. Start with standing straight in the hip-width stance, holding one dumbbell in each hand to a level of your ears.
  2. Take one large step forward, complete one lunge and then press the weight up until your arms are completely straight overhead.
  3. Lower the dumbbells and take a large step with your other feet and complete lunges. And again press the dumbbells overhead and lower them back to the starting position. That is your one repetition.

18. Dumbbell Shadowboxing (CrossFit Workout)

Difficulty: Intermediate To Advanced Level

Muscles worked: Upper Body (especially obliques)

How to do Dumbbell Shadowboxing

Pick up one dumbbell in each hand, and stand in front of the mirror and then do jab, the cross, and the hook.


19. Dumbbell Leg Raises (CrossFit Exercise)

Difficulty: Intermediate To Advanced Level

Muscles worked: Core

How to perform dumbbell leg raise

  • Sit on the mat and Hold a dumbbell with your both feet.
  • Extend your legs straight on the floor, lie on your back and raise your legs toward the ceiling until your abs are fully engaged. Hold for a second and then lower your legs back on the ground and repeat.

20. Stiff-leg Deadlift to Upright Row


21. Dumbbell Side Plank To Reach Under

Difficulty Level: Intermediate to Advanced Level

Muscles worked: Core

How to perform side plank with reach under with a dumbbell

  • Get into the side plank position, holding one dumbbell in your hand straight over your body.
  • Bring the dumbbell down and reach under while keeping your torso stable.
  • Then bring your arm back to the starting position. That is your one repetition.

22. Weighted Pull-ups

Difficulty Level: Intermediate to Advanced Level

Muscles worked: Full Body

How to do dumbbell Pull-ups

  1. Get onto the pull bar with your hands are wider than shoulder-width apart, holding one dumbbell with your both feet. That is your starting position.
  2. Pull yourself up until your face crosses the bar and then lower it down and repeat.

23. Dumbbell Bent Over Rows to Fly

Difficulty Level: Intermediate to Advanced Level

Muscles worked: Shoulders and Back


24. Dumbbell Box Step-up

Difficulty: Beginner To Intermediate Level

Muscles worked: Full body

 Dumbbell CrossFit Workouts (WOD) from beginners to advanced level, home to outdoor exercises.

25. Dumbbell push jerk

Difficulty: Beginner To Intermediate Level

Muscles worked: Shoulders, arms, leg


26. Standing IYT Raises

Difficulty Level: Intermediate

Muscles Worked: Shoulders, Upper Traps

How to do Standing IYT Raise with Dumbbells

  1. Stand tall in the hip-width stance, holding one dumbbell in each hand with a neutral grip in front of your thighs. Your palms should be facing each other.
  2. Raise your arms upward in front of you until they are level to your face (Like neutral grip front raise).
  3. After that, lower your arms back to the initial position. And again raise your arms slightly out to the sides (like two upper lines of “Y” alphabet).
  4. Then lower it down and raise our arms out to the sides (like side lateral raise). Your body formed a “T” shape at top of the lift. And then return your arms back to the bottom position and repeat these steps for the desired number of repetition.

27. Dumbbell Side bend

Difficulty: Beginner To Intermediate Level

Muscles worked: Obliques

How to do dumbbell side bend and other dumbbell oblique exercises


28. Dumbbell Bench Press

Difficulty: Beginner To Intermediate Level

Muscles worked: Chest


29. Dumbbell Reverse Crunches

Difficulty Level: Intermediate to Advanced Level

Muscles Worked: Abdominal muscles

How to perform dumbbell reverse crunches

  1. Sit on the mat, hold one dumbbell with your both feet, lie on your back and extend your legs straight on the floor.
  2. Lift your legs off the floor and bring your knees toward your chest until your abs are fully engaged. Hold for a second and then extend your legs straight and repeat for the maximum number of times.

30. Hammer Curls

Difficulty: Beginner To Intermediate Level

Muscles Worked: Biceps


Related: Bodyweight Crossfit Workouts (WODs) And Benefits


Top 5 Dumbbell CrossFit WOD (Routine)

Below, I’m going to share a circuit of dumbbell Crossfit exercises with plan and routine. I’ve designed this routine in a way that it works on full body. And it also includes dumbbell CrossFit home workout routine. I hope it will be useful for you and help you achieve your desired fitness.

This routine is for them who wants to add dumbbells to the Cross-fit exercises, for beginners who are looking for dumbbell CrossFit workouts at home, as well as, for them who just want to mix them up with other exercises.

Note: Do these exercise as quickly as possible while maintaining a proper form

Rounds: Beginner: 1-2 | Intermediate: 2-4 | Advanced: 4-6

Rest Day: 4th and 7th


DB CrossFit WOD #1 (Day 1)

  • Dumbbell Jumping Jacks
  • 200 Meter Dumbbell Carry Walk
  • Weighted Pull-ups
  • 10 Dumbbell Man makers
  • 15 Standing IYT Raises
  • 10 Dumbbell Reverse Crunches
  • 15 Hammer Curls

Dumbbell CrossFit WOD #2 (Day 2)

  • 10 Dumbbell hang squat clean
  • 10 Dumbbell Deadlift to Shoulder Press
  • 60 seconds Dumbbell Shadowboxing
  • 12 Reps Dumbbell Bench Press
  • 10 Dumbbell Bent Over Rows to Fly
  • 12 Dumbbell Swings
  • 60 Seconds Dumbbell Side Plank To Reach Under Both Side

CrossFit Dumbbell Workout #3 (Day 3)

  • 10 Single-Arm Dumbbell Squat Snatch
  • 10 Dumbbell Burpees
  • 8 Dumbbell Push Press
  • 8 Dumbbell Pushup To Row
  • 12 Straight Arm Crunches
  • 16 Dumbbell Side bend
  • 10 Dumbbell push jerk

CrossFit Dumbbell Exercise At Home #4 (Day 5)

  • 10 Dumbbell Thrusters
  • 12 Dumbbell Clean And Press
  • 10 Dumbbell Power Clean
  • 15 Dumbbell Clusters
  • 60 Seconds Dumbbell Russian Twist
  • 10 Straight Arm Crunches
  • 10 Dumbbell Lunges to Overhead Press

Dumbbell CrossFit WOD #5 (Day 6)

  • 12 Dumbbell Box Step-up
  • 10 Dumbbell Leg Raises
  • 10 Stiff-leg Deadlift to Upright Row
  • 08 Standing IYT Raises
  • 08 Dumbbell Man maker
  • 10 Single-Arm Dumbbell Squat Snatch
  • 200m Dumbbell Carry Fast Walk

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