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Crab Walk
Also known as: Jameis Winston
CRAB WALK
CRAB WALK
Description
Crab Walk (Aka Jameis Winston in some parts.)
Balancing on your hands and feet with your front facing the ceiling and your hips thrust upwards.
Walk like a crab.
See Also
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
Low Country Crab
Intermediate
LOW COUNTRY CRAB
From the crab position, touch opposite hand to foot in cadence: right hand to left foot, left hand to right foot. Repeat.
Core
Shoulders
Triceps
Glutes
Full Body
Jack Moses
Intermediate
JACK MOSES
PAX circle up for a plank jack, then stand to lock hands for air presses in a 1:4 ratio, inspired by Moses' leadership. Perfect for a 2nd F moment, just like ordering a 'Jack Moses, shaken not stirred.'
Plank
Core
Shoulders
Upper Body
Full Body
Routine
Iron Squat
Advanced
IRON SQUAT
Perform a Squat Thruster while mimicking an iron cross, lifting arms from the side to shoulder height in a 4-count cadence.
Lower Body
Squats
Glutes
Shoulders
Upper Body
Full Body
Crab Cakes
Intermediate
CRAB CAKES
In crab walk position, raise one hand and opposite leg to touch hand to knee, then switch sides. Repeat in cadence.
Core
Shoulders
Glutes
Full Body
Imperial Blocker
Advanced
Imperial Walker with a cindy overhead; twist and lower as you bring a knee to your stomach.
Full Body
Core
Upper Body
Lower Body
Coupon
Werewolf
Intermediate
WEREWOLF
Flow from downward dog to low plank, upward dog, and back, pushing through shoulders for burn.
Upper Body
Shoulders
Core
Plank
The Grateful Dead (aka Dancing Bear)
Advanced
THE GRATEFUL DEAD (AKA DANCING BEAR)
A plank routine with 5 Merkins, 360° rotations, and arm-leg lifts to channel your inner Dancing Bear.
Core
Upper Body
Full Body
Merkin
Plank