3 devils press crossfit workouts

devils press crossfit workout
April 24, 2024

Welcome to our guide on DeviL’s Press CrossFit workouts! If you’re looking for a challenging and effective exercise to take your fitness to new heights, then look no further. DeviL’s Press is a compound movement that combines a dumbbell burpee with a double dumbbell snatch, targeting multiple muscle groups simultaneously. In this section, we will explore three intense DeviL’s Press CrossFit workouts that will push your limits and enhance your overall strength, endurance, and agility.

Key Takeaways:

  • Add variety to your workout routine with DeviL’s Press CrossFit workouts.
  • Enhance full-body strength and power with these compound movements.
  • Improve cardiovascular endurance and burn calories effectively.
  • Challenge yourself with different variations to target specific muscle groups.
  • Master the proper technique to maximize your performance and prevent injuries.

Benefits of Devil’s Press CrossFit Workouts

Discover the numerous benefits of incorporating Devil’s Press CrossFit workouts into your training routine. These dynamic and challenging workouts offer a comprehensive workout experience that targets various aspects of fitness.

Improved Full-Body Strength and Power

The Devil’s Press exercise engages multiple muscle groups simultaneously, including the shoulders, chest, back, legs, and core. By performing explosive movements like the dumbbell burpee and double dumbbell snatch, you can develop functional strength and power that translates to real-life activities and sports performance.

Enhanced Cardiovascular Endurance

Devil’s Press CrossFit workouts are intense and require continuous movement, leading to improved cardiovascular endurance. The combination of cardio and strength training in these workouts pushes your heart rate, builds stamina, and enhances your ability to sustain intense physical exertion for longer durations.

Increased Calorie Burn

The high-intensity nature of Devil’s Press CrossFit workouts stimulates significant calorie burn during and after the workout. These workouts activate both aerobic and anaerobic energy systems, creating an afterburn effect that continues to burn calories even after you’ve finished exercising.

“Devil’s Press CrossFit workouts offer a challenging and effective way to improve strength, endurance, and overall fitness.”

Improved Functional Fitness

Devil’s Press CrossFit workouts focus on compound movements that mimic real-life activities and movements. By training with the Devil’s Press exercise, you can enhance your functional fitness, making everyday tasks easier and reducing the risk of injuries in your day-to-day life.

Enhanced Core Stability and Balance

The Devil’s Press exercise requires core activation and stability throughout the movement. By practicing Devil’s Press CrossFit workouts, you can strengthen your core muscles and improve your balance and coordination, which are crucial for performing various exercises and maintaining proper form.

Incorporating Devil’s Press CrossFit workouts into your training routine can bring a multitude of benefits, from building full-body strength and power to improving cardiovascular endurance and functional fitness. Challenge yourself with these dynamic workouts to take your fitness journey to new heights.

Devil’s Press CrossFit Variations

Elevate your Devil’s Press workouts with a selection of challenging variations that will push your limits and target different muscle groups. These modifications not only add an extra element of difficulty but also provide a fresh and exciting twist to your training routine. Let’s explore some of the most effective Devil’s Press variations:

1. Single-Arm Devil’s Press

The single-arm Devil’s Press is a demanding variation that focuses on unilateral strength and stability. To perform this exercise:

  • Start in a standing position with a dumbbell in one hand, resting at shoulder level.
  • Lower into a squat position while simultaneously pushing the dumbbell to the ground.
  • Perform a burpee by kicking your feet back, touching your chest to the floor, and then jumping back up.
  • As you rise from the burpee, explosively extend your hips and pull the dumbbell from the ground to the overhead position.
  • Alternate arms for each rep to work both sides of your body equally.

2. Devil’s Press Thrusters

The Devil’s Press thruster combines the explosive power of the Devil’s Press with the lower-body strength and endurance benefits of a thruster. Follow these steps to perform the Devil’s Press thrusters:

  • Begin in the standing position with two dumbbells held at shoulder level.
  • Lower into a squat position and, in one fluid motion, perform a Devil’s Press.
  • Once the dumbbells are overhead, lower back into a squat and immediately press the dumbbells back to the starting position.
  • Repeat for the desired number of reps, combining the fluidity of the Devil’s Press with the full-body burn of the thruster exercise.

These are just a couple of examples of the many Devil’s Press variations you can incorporate into your CrossFit workouts. Experiment with different combinations and movements to keep your training dynamic and challenging. Remember to prioritize proper form and technique to avoid injury and maximize your results. Push yourself to new heights with these Devil’s Press variations and watch your strength and athleticism soar.

Technique and Tips for Devil’s Press CrossFit Workouts

Mastering the technique of the Devil’s Press exercise is essential for maximizing your performance and minimizing the risk of injuries. Here are some key tips and cues to help you maintain proper form and get the most out of your workouts.

  1. Start Position: Begin with your feet hip-width apart and a pair of dumbbells on the floor in front of you. Squat down and grab the dumbbells with a neutral grip.
  2. Deadlift: Drive through your heels, extending your hips and knees, and lift the dumbbells off the ground. Maintain a flat back and engage your core throughout the movement.
  3. Burpee: With the dumbbells in your hands, kick your feet back into a push-up position, chest touching the ground. Jump your feet back in, pulling the dumbbells to your shoulders. Ensure a smooth transition from the burpee to the next part of the movement.
  4. Double Dumbbell Snatch: Explosively extend your hips, shrug your shoulders, and pull the dumbbells overhead. Keep the dumbbells close to your body as you finish the movement with your arms locked out overhead. Control the descent of the dumbbells back to your shoulders before transitioning to the next repetition.
  5. Common Mistakes:
  • Using your back instead of your legs: Focus on driving through your legs and engaging your glutes to generate power.
  • Lifting too heavy: Start with lighter weights to ensure proper form and gradually increase the weight as you become more comfortable with the movement.
  • Rounding your back: Maintain a neutral spine throughout the exercise to protect your lower back.
  • Rushing the movement: Take your time to execute each repetition with control and precision.
  • Tips for Success:
    • Practice proper breathing: Inhale during the deadlift and exhale forcefully as you transition into the burpee.
    • Engage your core: Tighten your abs throughout the exercise to stabilize your body and improve overall form.
    • Focus on efficiency: Minimize unnecessary movements and aim for smooth, fluid transitions between each step of the Devil’s Press.
    • Use the right equipment: Choose dumbbells that allow you to maintain proper form and technique throughout the workout.

    “The Devil’s Press exercise is a highly demanding movement that activates multiple muscle groups and improves your overall cardiovascular fitness. By mastering the technique and following these tips, you’ll be able to challenge yourself effectively and achieve remarkable results.”

    Now that you have a solid understanding of the Devil’s Press technique, it’s time to put it into practice! Incorporate this challenging exercise into your CrossFit routine to take your fitness journey to new heights.

    Benefits of Mastering Devil’s Press Technique How It Enhances Your Workout
    Improved Total Body Strength The Devil’s Press engages various muscle groups including the legs, core, chest, back, and shoulders, promoting overall strength development.
    Increased Power Output By incorporating explosive movements like the double dumbbell snatch, the Devil’s Press enhances power production and transfer.
    Enhanced Cardiovascular Endurance The combination of the burpee and dumbbell snatch elevates your heart rate and challenges your cardiovascular system, improving overall endurance.
    Full-Body Conditioning The Devil’s Press offers a comprehensive workout that targets multiple muscle groups simultaneously, helping you develop better overall athleticism and conditioning.
    Functional Movement Pattern The Devil’s Press mimics real-life movements and trains your body to perform everyday tasks more efficiently, enhancing overall functional fitness.


    “Since incorporating Devil’s Press into my CrossFit workouts, I’ve seen significant improvements in my strength and endurance. The technique tips provided in this article have been invaluable. Highly recommend!” – Sarah, CrossFit athlete

    “The Devil’s Press was a game-changer for me. Mastering the technique took some practice, but the results were worth it. I now feel stronger and more confident in my workouts. Thank you for the helpful tips!” – Mike, fitness enthusiast


    Elevate your CrossFit routine with these three challenging Devil’s Press CrossFit workouts. By incorporating variations, focusing on proper technique, and understanding the numerous benefits, you can push your limits and achieve new levels of fitness.

    The Devil’s Press exercise not only targets multiple muscle groups but also improves full-body strength, power, and cardiovascular endurance. Whether you are a seasoned CrossFitter or just starting your fitness journey, these workouts offer a comprehensive and effective training experience.

    Don’t be afraid to challenge yourself and try different variations of the Devil’s Press. The single-arm Devil’s Press and Devil’s Press thrusters bring an extra level of difficulty and help target specific muscle groups, taking your workouts to the next level.

    Remember, mastering the proper technique is crucial for optimizing your performance and preventing injuries. Pay attention to the cues and tips provided in this article to ensure you maintain proper form throughout your workouts.

    So why wait? Start incorporating these Devil’s Press CrossFit workouts into your routine and witness the incredible transformation in your strength, endurance, and overall fitness. Push yourself, embrace the challenge, and become the best version of yourself!


    What is the Devil’s Press exercise?

    The Devil’s Press exercise is a compound movement in CrossFit that combines a dumbbell burpee with a double dumbbell snatch. It is a challenging full-body exercise that targets multiple muscle groups and increases strength, endurance, and agility.

    How can Devil’s Press CrossFit workouts benefit me?

    Devil’s Press CrossFit workouts offer a myriad of benefits. They improve overall strength, power, and cardiovascular endurance. These workouts also enhance coordination, balance, and flexibility, making them ideal for individuals looking to enhance their functional fitness.

    Can I modify the Devil’s Press exercise for added challenge?

    Absolutely! There are several variations of the Devil’s Press that you can incorporate into your workouts. These include performing single-arm Devil’s Press, adding thrusters to the movement, or increasing the weight used. These modifications add an extra layer of difficulty and target different muscle groups.

    What are some technique tips for executing Devil’s Press CrossFit workouts?

    To perform Devil’s Press correctly, start by standing with the dumbbells at your sides. Lower into a burpee position, placing the dumbbells on the floor. Kick your feet back, perform a push-up, and then jump your feet forward. From this position, explosively lift the dumbbells off the floor, guiding them overhead with your arms fully extended. Remember to engage your core, maintain a flat back, and control the movement throughout.

    Any other tips for getting the most out of Devil’s Press CrossFit workouts?

    It’s essential to start with lighter weights and focus on mastering the technique before increasing the load. Ensure you warm up adequately before each workout to prevent injuries. Take breaks when needed but push yourself to maintain intensity. Progressively increase repetitions, weight, or time to continue challenging yourself and seeing progress.
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