The third and FINAL week of the open is here!!
First off, there are SO MANY ways you can tackle this one! I am going to give a list of substitute movements for both thrusters and pull ups/bar muscle ups as well as workout options for both pregnant and postpartum athletes. Choose what feels good for you, where you are.
But first remember:
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. It can be hard in the moment to remember that our goals are long term athleticism. We want to still be doing the open next year and the year after and five years from now. So how can we best set our future self up?
Here are a few things I want you to keep in mind when choosing which version to do:
- Risk vs reward– Is it worth it right now? Will the reward be better than the risk
- Can I vs. should I (right now)- Maybe you are able to do the movements as prescribed but at this point in time, should you? If you can do them but feel pressure/heaviness in the vagina, experience leaking (even a little), these are signs that your body may not be quite ready for this stimulus.
- Intention now, intensity later- Go slow now and set yourself up for intensity later
- Just because we can, doesn’t always mean we should
Ok, let’s get into it!!
24.3 is:
For Time:
5 rounds of:
10 Thrusters 65#
10 chest-to-bar pull-ups
Rest 1 Minute, then:
5 rounds of:
7 Thrusters 95#
7 bar muscle ups
Time cap: 15 minutes
Here are some alternative movements for thrusters, pull-ups, and bar muscle ups
Thruster:
Lower the weight
Take from rack
Thruster to a box
Single arm dumbbell thruster
Double arm dumbbell thruster
Landmine thruster
Front squats (bar or dumbbell) if going overhead doesn’t feel good anymore
Pull-ups/BMU:
Dumbbell or barbell bent over row
Ring row
Australian pull-up
Lat pull downs
Bench dips
Leg assisted pull up (vertical torso)
Toe nail pull up
Jumping pull ups (postpartum)
Pregnant Athletes
Choose the weight and movement that feels the best for you and where you are in your pregnancy. If you are early in your first trimester you may not need to make a ton of adjustments, consider cutting out BMU or subbing for ring muscle up if it feels better. If you are into your second and third trimester an alternative to pull ups and BMU may be a good choice. For thruster consider lowering the weight, taking from the rack or subbing dumbbells etc
For Quality
5 rounds of:
10 thrusters/10 dumbbell thrusters/ 10 landmine thrusters
10 bent over rows
Rest 1 minute, then:
5 rounds of:
7 thrusters/7 dumbbell thrusters/ 7 landmine thrusters
7 ring row /7 australian pull ups/ leg assisted pull-ups (vertical torso)
Postpartum Athletes
Postpartum is so unique to every person, choose movements that feel the best for you and where you are in your recovery/journey back. If you are still working on building back to the thruster weight, consider lowering the load. If you are early postpartum or working to build back to pull-ups consider one of the substitutes. If you have been working on pull ups but are still not ready for this volume consider lowering the number of rounds. If you have been working at this weight for thrusters and built capacity back for pull-ups then have fun!
For time/Quality
3-5 rounds of:
10 thruster- (65)/(35)/ dumbbell
10 Chest to bar- chin over the bar/toe nail pull ups/jumping pull-up/ ring row
Rest 1 minute, then:
3-5 rounds of:
7 Thruster- (95)/(55)/ dumbbell
7 Bar muscle ups- chest to bar (if you have built up to it)/ chin over the bar/jumping pull-up/toe nail pull ups
Thurster variation videos:
Chest-to-bar Pull-ups/Bar Muscle-Up Variation Videos:
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!