Bear Crawl to Broad Jumps

How to do it

Drop into a bear crawl position (hips low). Move forward four paces. Plant the feet, stand rapidly, and execute a horizontal broad jump.

The coaching cue

"Stay in the tunnel during the crawl; explode out of it on the jump."

What changes inside an AMRAP

Use the momentum of standing up from the crawl to instantly launch into the broad jump. Do not stutter-step.

Common mistakes

• Letting the hips rise during the crawl until it becomes a walk on all fours.
• Standing up slowly between the crawl and the jump, which kills the momentum.

Workouts that use bear crawl to broad jumps

• Crimson Flow

  10 minute AMRAP — 5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks

• Arterial Endurance

  15 minute AMRAP — 8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks

• Endurance Protocol

  15 minute AMRAP — 5 Bear Crawl to Broad Jumps, 15 Air Squats, 40 Double-Tap Jumps

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