The Crab Crawl
Description
Four rounds on a running clock, seven ruck thrusters into a max-distance crab walk with the ruck riding on your front.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up before the thrusters.
For Distance
20 min- 4 sets, each on a 4:00 running clock:
- 7 Ruck Thrusters
- Then, max distance Ruck Crab Walk (ruck carried on your front)
- Rest 1:00 between sets.
- Score is total crab walk distance across all 4 sets.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and hamstrings.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Crab Walk
- Sit on the ground with the ruck resting on your stomach or hips, hands and feet planted behind and in front of you.
- Lift your hips off the ground into a crab position, weight balanced on your hands and feet.
- Move forward, keeping your hips up and the ruck steady on your front the whole way.