Beast to Crab Flow

AnimalBW

A continuous combination linking Beast, Underswitch, Crab, and back to Beast in a repeating cycle. This is where individual Animal Flow shapes become a true 'flow' — training transitions under fatigue, not just static positions.

Demo: Animal Flow

Sets

3

Reps

6-10 cycles

Rest

1:30

Contraindications

Requires solid Beast, Crab, and Underswitch competency first.

Setup

Start in Beast position, ready to initiate an Underswitch.

Execution

  1. 1From Beast, perform an Underswitch to transition into Crab
  2. 2Hold or briefly stabilize in Crab before reversing
  3. 3Reverse the switch pathway to return to Beast
  4. 4Repeat continuously for the prescribed number of cycles
  5. 5Keep breathing rhythmic — don't hold the breath during transitions

Key cues

  • Each shape gets a full 'stick' before moving to the next
  • Lead transitions with the eyes and head, not the hips
  • Breathe continuously through the whole flow
  • Slow down when a transition breaks down — don't force speed

Common faults

  • Rushing transitions and losing shape integrity
  • Breath holding through the switches
  • Sagging hips during the Crab phase
  • Butt-too-high Beast between switches

Tweaks

  • Add a Scorpion Reach or Crab Reach mid-flow
  • Increase cycle count for a conditioning finisher
  • Slow to a 5-second tempo per switch for control work

Regressions

Underswitch (Beast to Crab)Beast Position (Hold)Crab Position (Hold)

Progressions

Elevator (Beast-Crab-Beast)

Muscles

Primary: Core, Shoulders, Glutes

Secondary: Hip Flexors, Obliques, Forearms

Notes

This is a representative 'Flow' — Animal Flow programming is built by combining components like this into longer sequences.

Sources

Attribution: Mike Fitch / Animal Flow