Shoulder Press
5 x 1 @ 90%+
Then:
3 Rounds for time of:
10 Right arm hang dumbell clean and jerk 40#(25#)
50 Double unders
10 Left arm hang dumbell clean and jerk 40#(25#)
Run 400 Meters
Post loads and times to comments and BTWB
Why Dumbbells?
Today’s workout involves single arm DB work. The question might come up, why use a DB over a barbell? One reason, and today is a great example of this, we can isolate one arm/ one side with a DB. Barbells are perfectly symmetrical and well balanced. Life is not. Life does not always present perfectly symmetrical and well balanced. Working with odd objects can help transfer to situations presented by life. Some other reasons DBs are liked by CrossFit coaches and athletes are shared by Michael Rutherford in the CrossFit Journal article “Dumbbells“:
As a CrossFit coach and athlete, I find dumbbells advantageous in the following ways.
- Great for joint stability.
- Versatility. This is my favorite. You can duplicate any classical movement and then some.
- Positive transfer. Don’t confuse this with rolling around on a Swiss Ball. Great things happen when using dumbbells in your conditioning. Just using dumbbells can add about 10 percent more effort to a workout as opposed to barbells. I can personally attest that I have seen athletes improve in the following by using dumbbells training exclusively.
Vertical jump
Balance
Acceleration
Hip flexibility
Torso and abdominal strength
Sport coaches I have worked for have reported that athletes using dumbbell routines have improved their movement patterns after working with dumbbells.
We are just over here, trying to stay true to the definition of CrossFit, constantly varied, functional movement, executed at high intensity.
