# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbejjLcHX1i
- **Gondola URL:** https://gondola.cc/posts/68658059-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7836d0388c.jpg
- **Posted:** 2026-08-01T00:30:20.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Saturday 260801⁣
⁣
5 rounds for time of:⁣
10 dumbbell hang power cleans⁣
10 dumbbell push presses ⁣
200-meter dumbbell farmers carry⁣
⁣
♀ 35-lb dumbbells⁣
♂ 50-lb dumbbells⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's effort is a fun, "grindy" dumbbell workout. Grip will be a factor, so rest as needed before hitting failure. Dumbbell loading should be moderate. Aim to finish the hang power cleans and push presses in under a minute each, and the farmers carry in under 3 minutes. This workout is most effectively and efficiently performed on a track, or somewhere you can continuously progress through 200-meter segments after completing the hang power cleans and push presses.⁣
⁣
Intermediate option:⁣
5 rounds for time of:⁣
10 dumbbell hang power cleans⁣
10 dumbbell push presses ⁣
200-meter dumbbell farmers carry⁣
⁣
♀ 20-lb dumbbells⁣
♂ 35-lb dumbbells⁣
⁣
Beginner option:⁣
5 rounds for time of:⁣
10 dumbbell hang power cleans⁣
10 dumbbell push presses ⁣
100-meter dumbbell farmers carry⁣
⁣
♀ 15-lb dumbbells⁣
♂ 20-lb dumbbells⁣
⁣
📍2021 District 4 CrossFit Affiliate Summit⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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