Home/WODs/Coach Creations/A Bear and a Crab Walk Into a Room
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by Brendan Walcoff

“A Bear and a Crab Walk Into a Room”

Coach Creation WOD

493 66
  • 5 Rounds for Time
  • 20 foot Crab Walk
  • 20 foot Bear Crawl (hips low and knees close to the ground)
  • 20 foot Crab Walk
  • 20 foot Bear Crawl (hips high)
  • 20 V-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Keep hips high and butt squeezed in crab walk. Keep knees as close to the ground as possible in low bear crawl, and hips high with straight legs in high bear crawl.

Score is the time on the clock when the last round of V-Ups is completed.

Tips and Strategy

While this is for time, make sure to keep your crawls looking good. Try to keep a flat back, don’t wiggle at the hips too much, and work on moving with intent.

Intended Stimulus

Should be a shoulder burner with a slight chance to rest the shoulders while working on the V-Ups.

Scaling

Sub V-Ups for Tuck-Ups or straddle (legs apart) if they are too difficult. If you have a sled handy drag that sled on the Bear Crawls.

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Background: Humans may be bipedal but we often lose touch with our quadrupedal abilities. Crawling is used often in rehab settings as it's a great way to teach body awareness and congruency between the hips, core and shoulders. Plus when was the last time you did a crab walk? 7th grade PE?
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