The 2017 CrossFit Open saw the return of dumbbells, and the 6 events that have been released so far by Dave Castro for Regionals have a complete absence of barbells in favour of dumbbells. CrossFit recently reposted a lecture from Greg Glassman about the importance of using dumbbells within Crossfit training. Which you can find below:

There is a strong emphasis on dumbbells at the moment within Crossfit, so make sure to master these exercises now, as I’m sure you will start to find them more often in your own programming.

1. THE DUMBELL OVERHEAD WALKING LUNGE

2. THE DUMBBELL HANG POWER CLEAN

3. THE DUMBBELL HANG CLEAN

4. THE DUMBBELL HANG POWER SNATCH

5. THE DUMBELL POWER SNATCH

6. DUMBBELL EXERCISES – THE SNATCH

RICH FRONING DUMBBELL WORKOUT

rich froning rehband training techniques
Rich working on his snatches

Dumbbell Snatch Complex

  • 3 Power Snatch
  • 3 Snatch
  • 3 Overhead Squats

worked up to a heavy set and did 5 sets (100 lb. is the heaviest we had.)”

When it comes to optimal performance in The CrossFit Open, , never forget about the importance of good recovery:

4 Steps to Efficient Recovery after CrossFit Training


rich froning rehband training techniques © Rehband

The post 6 Dumbbell Exercises That Every Crossfitter Needs to Master appeared first on BOXROX.

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