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This is the newest entry in our Basement Series – Crosswalk Carry Workout and More! This workout is structured similarly to our Farmers Walk Workout we brought you a few weeks ago. We took that general structure and looked for ways that we could change the carries and add new stress to the system.
We named this workout the Crosswalk Carry Workout because the finisher, for each round, was the crosswalk carry. If you try this workout (and if you use the proper weights) you will understand that this is a tough finisher for each round.
So, this is how we structured this workout. It was 6 different carries. We wanted to target three different regions of the body – first, arms to the side (low), arms in front of the body (mid), and arms overhead (high). For each workout, I’ll designate them as low, mid, or high to indicate which region we were targeting.
Remember, the goal is to carry each load either 1-minute or 100 steps, whichever is easier for you to track.
You also want to move between each workout briskly. This is designed to be a combination of muscle development as well as cardio. So, minimizing the breaks between movements is important.
Also, you want to pick a weight that is heavy enough for you to feel challenged, but not so heavy that you have to set it down during a set. We want to complete all 100 steps without taking a break.
For each movement, I will also designate the weight used by the boys (B) and the girls (G). These are just the weights we felt comfortably challenged with. You will need to find the right balance. These are all in pounds.
Trap bar carry – low – (B) – 185; (G) – 95
Goblet kettlebell carry – mid – (B) – 70; (G) – 35 (here is a good video of movement)
Overhead carry – high – (B) – 65 plate; (G) – 20 wallball
Suitcase single-arm carry – low – (B) – 70; (G) 35
Front rack kettlebell carry – mid – (B) – 53; (G) 35 (here is a good video of movement)
Crosswalk carry – low and high – (B) – 53 & 70; (G) 25 & 35
Above, you will see that there are two weights for the crosswalk carry. This is because you use both weights during the movement. The crosswalk is a combination of the waiter’s carry (high) and the suitcase carry (low).
We used the heavier weight for the suitcase carry and the lighter weight for the waiter’s carry portion of the workout.
This carry will be very challenging if you have the proper weights.
To perform this properly make sure that you lift both weights from the ground at the same time. Secure the suitcase weight and perform a clean movement to get the waiter weight to your front rack.
Get stable in the front rack for a breath of two. Then press the waiter’s weight overhead. Get stable again in this position. Once stable, start your walk.
At the midway point, you will need to switch arms.
If you have the correct weights you will feel great tension on this movement through your upper back. It creates unique lateral stress across your mid and upper traps. This stress is hard to replicate through any other movement.
Don’t underestimate this as a tough finisher for each round.
We really enjoyed this variety of carries. Maybe not during the workout, but in the end, we could feel the value of the unique combination of these movements. Plus, we knocked out 4,000 steps during our morning workout…pretty good.
Give it a shot and comment below on your thoughts.