10 CrossFit® Benchmark Workouts Only Using a Dumbbell, Because I know the Corona Virus got us all locked indoors, this is the best way for us to get some solid intensity in without stressing about having an entire gym in our backyard. these 10 CrossFit® Benchmark Workouts Only require a dumbbell.

Workout 1A/1B
Grace/Isabel

Grace;
30 Clean and Jerks

Isabel;
30 Snatches

Workout 2;
Dumbbell DT
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Workout 3
Elizabeth
21-15-9
DB Squat Cleans
Ring/Box Dips

Workout 4;
Nancy
5 Rounds
400m's of Cardio
15 OH Squats

Workout 5;
Jacob Heppner's DB Burpee Deadlift Workout
21-15-9
DB Burpee Deadlifts
50' HSW after each set
(Or bear crawl)

Workout 6
Pump Sesh
21-15-9
DB Strict Press
Bent over Rows

Workout 7
DB Diane
21-15-9
DB Deadlifts
Strict HSPU

Workout 8
Kalsu
For Time
100 DB Thrusters
EMOM including 0:00
5 Burpees
(Scale to 3 if needed)

Workout 9
Patrick Vellner's Devils Press Workout
100 Devils Press

Workout 10
Jason Khalipa's Push/Pull
4 Rounds
1 Minute Max;
Thrusters
Bent over Row
Burpees
Hang Snatch
Rest 1:00 B/T Sets

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8 Week Deadlift + Bench Program;
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6 Week Double Under Program;
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