Tag Archives: Dumbbell Press

Weighted Pullups and Presses then Dips and Cleans

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Every 2 minutes do:

  • 3 x Weighted Pullups @ 15kg
  • 5 x Seated Dumbbell Press @ 16g per hand

Then do 21-15-9 of scaled “Elizabeth”:

  • Cleans @ 50kg (Rx is 60kg)
  • Dips (Rx is Ring Dips)

Cashout with 1 round of:

  • 3 x Wide Pronated Grip Pullups
  • 3 x Wide Supinated Grip Pullups
  • 3 x Narrow Pronated Grip Pullups
  • 3 x Narrow Supinated Grip Pullups

Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174).  Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me.  Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26

 

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

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Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Dumbell Press Two Ways plus Pullups, Dips and Snatch

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Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).