# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Db2C5VBEa2b
- **Gondola URL:** https://gondola.cc/posts/68933722-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c0e17bcaed.jpg
- **Posted:** 2026-08-10T03:26:42.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 260810⁣
⁣
5 rounds, each for time, of:⁣
15 box jump-overs⁣
12 dumbbell deadlifts⁣
9 dumbbell hang power cleans⁣
6 dumbbell shoulder-to-overheads⁣
⁣
Rest exactly 2 minutes between rounds.⁣
⁣
♀ 35-lb dumbbells and a 20-inch box⁣
♂ 50-lb dumbbells and a 24-inch box⁣
⁣
Post time for each round to comments.⁣
⁣
Stimulus and Strategy:⁣
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on!⁣
⁣
Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks.⁣
Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.⁣
⁣
Intermediate option:⁣
5 rounds, each for time, of:⁣
15 box jump-overs⁣
12 dumbbell deadlifts⁣
9 dumbbell hang power cleans⁣
6 dumbbell shoulder-to-overheads⁣
⁣
Rest exactly 2 minutes between sets.⁣
⁣
♀ 20-lb dumbbells and a 20-inch box⁣
♂ 35-lb dumbbells and a 24-inch box⁣
⁣
Beginner option:⁣
5 sets, each for time:⁣
10 box step-overs⁣
9 dumbbell deadlifts⁣
6 dumbbell hang power cleans⁣
3 dumbbell shoulder-to-overheads⁣
⁣
Rest exactly 2 minutes between sets.⁣
⁣
♀ 10-lb dumbbells and a 12-inch box⁣
♂ 15-lb dumbbells and a 16-inch box⁣
⁣
📍wildfire_crossfit in Pheonix, Arizona ⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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