Deadlifts and Bear Crawls

Today’s WOD  Deadlifts and Bear Crawls SWOD A. 5×5 Deadlift A2. 30 sec Max Push Ups A3. 1min Rest WOD 25 Yard Bear Crawl 25 Yard Crab Walk 15 Lateral Lunges 15 Russian Twists 60 Double Unders 4 Rounds   That is literally just a sampling of the huge array of possibilities when it comes to moving on all fours. The bear crawl and the crab walk are the most popular, and most useful, but there are infinite variations to explore. Remember the key points: 1) Maintain a mostly flat back when you can do so without straining. 2) Keep your weight proportioned equally on all four of your limbs. Don’t sit too far back on your feet, and don’t lean too far forward on your hands. Find the sweet spot in the middle, where you could hold the position for a long time. You’ll want to make it a goal to treat crawling as an exploratory exercise – not so much training as it is practice. Try to crawl with very little effort. Focusing on your breath will help with this. With each compression of the lungs, exhale. Focus on the exhale, and the inhale will take care of itself. When perfected, the movement will breathe your body for you – you won’t even have to think about it. You should be able to carry on with a normal conversation while crawling after you’ve mastered it.]]>