It’s that time again! The 2024 CrossFit open is here!
When it comes to tackling workouts during seasons of pregnancy and postpartum there is no definitive list of “right”/”wrong” or “good”/”bad” movements. Oftentimes the answer is “it depends”. In this post I am going to share detailed alternatives and considerations for both pregnant and postpartum athletes that will help you make the best decision for where you are in your journey.
I can attest that one of the hardest things to adjust while pregnant and early postpartum isn’t the workouts. The hardest thing to adjust is our mindset. Mix the pressure of the CrossFit open in and it can be so hard to give ourselves grace, take a step back and make the adjustments our changing or healing bodies may need.
Here are a few things I want you to keep in mind when choosing which version to do:
- Risk vs reward
- Can I vs should I (right now)
- Intention now, intensity later
- Just because we can, doesn’t always mean we should
Ok, let’s get into it!!
24.1 is:
For Time
21 DB snatches, arm 1
21 lateral burpee over dumbbell
21 DB snatches, arm 2
21 lateral burpee over dumbbell
15 DB snatches, arm 1
15 lateral burpee over dumbbell
15 DB snatches, arm 2
15 lateral burpee over dumbbell
9 DB snatches, arm 1
9 lateral burpee over dumbbell
9 DB snatches, arm 2
9 lateral burpee over dumbbell
Feel free to mix and match any of these variations – my goal is to give you the tools needed to go in feeling empowered to make the best decision for you!
Pregnant Athletes
This workout has A LOT of volume so scaling the reps back to 15-12-9 may be more doable but still give you a nice sweat and challenge.
For Quality
15 lighter DB hang snatches /kettlebell snatches/ eye level kettlebell swing , arm 1
15 Box push-up + step up/ box push-up + squat/ landmine thruster
15DB hang snatches / kettlebell snatches/eye level kettlebell swing , arm 2
15 Box push-up + step up/ box push-up + squat/ landmine thruster
12 DB hang snatches / kettlebell snatches/eye level kettlebell swing , arm 1
12 Box push-up + step up/ box push-up + squat/ landmine thruster
12 DB hang snatches / kettlebell snatches/eye level kettlebell swing , arm 2
12 Box push-up + step up/ box push-up + squat/ landmine thruster
9 DB hang snatches / kettlebell snatches/eye level kettlebell swing , arm 1
9 Box push-up + step up/ box push-up + squat/ landmine thruster
9 DB hang snatches / kettlebell snatches/eye level kettlebell swing , arm 2
9 Box push-up + step up/ box push-up + squat/ landmine thruster
For pregnant athletes who are pretty early, you may not need to modify the snatches and burpees too much; however, if you are experiencing higher levels of fatigue then this version of the workout may be a good option for you. If you are in the second trimester or beyond, modifying both the DB snatch and the burpee may be appropriate.
I wanted several options here so that no matter where you are in your pregnancy, there will be an option that works for you!
Alternatives for dumbbell snatches
Subbing a hang dumbbell snatch shortens the range of motion and makes it easier to navigate a growing belly. Try to coordinate your breath: exhale as you bring the dumbbell overhead and inhale as you bring it back down. Pay attention to your positioning overhead, you want to avoid arching your back and adding extra pressure to your abs. Consider using a lighter dumbbell.
The kettlebell snatch is also a great option if you find your belly is making it hard to keep the dumbbell close to you as it allows for more of a swing. If you choose to do the kettlebell snatch, choose a weight that you are able to control during the movement, especially at the top.
If going over head no longer feels good this is a great substitution! It allows you to still hit a similar stimulus but takes out some of the explosive power needed in the snatch.
When performing Russian kettlebell swings make sure you do not over squeeze your butt at the top of the movement. Try to inhale on the downswing and exhale on the upswing.
Alternatives for Burpees
Box push ups + step-ups are a great sub for burpees!
You can change the height of the box to make it more or less challenging. You can step back as shown in the video or hop back if it is still comfortable to do so.
Push-up: Inhale down/ exhale on the push
Step-up: exhale through the whole movement
Make sure you are stepping onto a stable surface.
This is a great option if you are uncomfortable with step ups or if you don’t have access to a stable surface.
Push-up: Inhale down/ exhale on the push
Squat: inhale down/exhale up. If you need more support, exhale through the whole range of motion
I love this option in place of burpees! You can play with the weight and range of motion on this one! If you have trouble with balance, try single arm.
Postpartum Athletes
Postpartum is so unique to every person, choose a movement that feels the best for you and where you are in your recovery/journey back. If you are earlier postpartum (3-6 months) you may consider the 15-12-9 format. Using the same movement subs as the workout above is totally fine!
If you have been training these movements but are working up to adding back volume and intensity, keeping the higher rep scheme but cutting out one of the sets of burpees is a great option. If you have been training for the higher volume another option is to do the prescribed workout but maybe lower the weight.
For Quality
21 DB snatch/Hang DB snatch, arm 1
21 DB snatch/Hang DB snatch, arm 2
21 Early pp: inchworm+step over/up downs with step over/step back burpee+step over
Later pp: Burpee hop over/ Burpee/Burpee + step over (or any of the early pp variations that feel good)
15 DB snatch/Hang DB snatch, arm 1
15 DB snatch/Hang DB snatch, arm 2
15 Early pp: inchworm+step over/up downs with step over/step back burpee+step over
Later pp: Burpee hop over/ Burpee/Burpee + step over (or any of the early pp variations that feel good)
9 DB snatch/Hang DB snatch, arm 1
9 DB snatch/Hang DB snatch, arm 2
9 Early pp: inchworm+step over/up downs with step over/step back burpee+step over
Later pp: Burpee hop over/ Burpee/Burpee + step over (or any of the early pp variations that feel good)
Alternatives for dumbbell snatches
For snatch variations see the videos and notes above!
Alternatives for Burpees
If you are early postpartum and are still working up to burpees or if they cause any symptoms, choose one of these options.
If you are 6+ months postpartum and have worked back to burpees, impact, and are not experiencing pelvic floor symptoms such as incontinence. Feel free to mix and match! Maybe use one of the burpee variations with a hop over (the video shows only step overs)
General considerations:
- Try to not hold your breathe during movements
- Relax your belly between movements
A few things to watch out for:
- Coning/doming during movement
- leaking (urine or feces)
- pain during or after the workout
- heaviness/pressure/bulging in your vagina
- spotting or bleeding
These are signs you need to make adjustments to your training, schedule an appointment with a pelvic floor PT or see your OB.
Keep in mind, these adjustments are not one size fits all and are only suggestions. If you would like more guidance on adjusting exercise or managing symptoms during this season “fill this out” and we will set up a 15 minute call!
Go out and HAVE FUN! I would love to hear how your workout goes in the comment section!