Crab Walk

Travelling on the hands and feet facing upward, hips held clear of the floor. It loads the shoulders and the back of the body in a way almost nothing else in a metcon does.

Standard: A valid effort keeps only the hands and the feet on the floor with the hips lifted toward the ceiling, moving the prescribed distance without the seat touching down.

How to do the Crab Walk

1. Sit down and place the hands behind you, fingers pointing toward your feet.
2. Plant the feet flat with the knees bent to about 90 degrees.
3. Press through the hands and heels to lift the hips off the floor.
4. Move an opposite hand and foot together, then the other pair.
5. Keep the hips high and level rather than letting them sink between steps.

Common faults

• Hips dropping toward the floor, which is where the shoulders start doing all of it.
• Fingers pointing away from the feet, which puts the wrists in a rough spot.
• Moving the same-side hand and foot together and losing the rhythm.
• Head hanging back rather than staying in line with the chest.

Scaling & progressions

• Hold the crab position still before adding travel.
• Take shorter steps and cover less distance per round.
• Turn the hands out to the sides if the wrists complain.
• Substitute a bear crawl or a plank when the shoulders have had enough.