Workout of the Day

Killer Dumbells

Written By Charleh Knighton  |  Open 

21-15-9:

Dual Dumbbell Hang Clean & Jerks (50/35 lbs per hand)
Dumbbell Box Step-Overs (24/20 inches) (2 Dbs)

Clean and jerks can be power*

 

WODprep Strategy Top Tips:

Alright, tackling the 21-15-9 CrossFit combo of Dual Dumbbell Hang Clean & Jerks and Dumbbell Box Step-Overs is no joke. It’s gonna test your strength, coordination, and cardio. Before diving in, warm up properly and make sure your dumbbell weight is on point – 50/35 lbs per hand.

As you hit the round of 21, don’t go all-out from the get-go. Pace yourself. Break up those clean & jerks if needed, like 7-7-7, and steady on the step-overs.

When you hit the 15s, pick up the pace. Consider sets like 5-5-5 for the clean & jerks.

For the final 9, it’s all-out sprint mode. Push hard! Keep a good breathing rhythm, smooth transitions, and watch your form. Listen to your body and scale it if necessary.

After the workout, cool down and stretch. This one’s a beast, but you got this!


Tripping on your Dubs? Check out our video below:

 

The only links you need for the 2023 CrossFit Open:

23.2

Blog: 23.2 Open Announcement: How To Watch It

Blog: 23.2 Open Workouts & Standards

Blog: 23.2 Open Strategies and Tactics

Blog: 23.2 Open Strategies for Scaled and Masters Athletes

Blog: 23.2 Open Strategy Re-do

 

23.1

Blog: CrossFit Open 23.1 Workout & Standards

Blog: CrossFit Open 23.1 Strategy & Tips

YouTube Video: CrossFit Open 23.1 Strategy & Tips

YouTube Video: CrossFit Open: 5 Stages of 23.1

 

CrossFit Season

Blog: Our Workout Predictions for the CrossFit Open Season 2023

Blog: 2023 CrossFit Season Changes You Can Expect

Blog: Top Tips for 2023 CrossFit Season

 

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