CrossFit, Pregnancy/Postpartum

CrossFit Open 18.5 Movement Strategy Playbook for Pregnant and Postpartum Athletes

The last workout for the 2018 Open is upon us. 18.5 is something we all voted for and the results are in! I think we all knew thrusters were going to be somewhere in there. Which workout did you vote for?

.. here are my play by play considerations for pregnant and postpartum athletes.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups (chin over bar pull-ups – scaled)
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women use 65 lb for RX, 45 lb scaled.

 

Pregnant Athletes

*Steady pace is the name of the game on this workout. You should be working at a pace in which you can still talk while you are working out. Please don’t go to 100% effort (risk vs. reward!). Piston breathing strategy is going to be important. (check out Julie Wiebe if you haven’t heard of this yet! Scroll to the bottom of this site for her course on piston breathing).

*Thrusters: Consider using a weight you are very comfortable with (this should NOT be heavy), can breathe through, and have good form and alignment (think ribs over hips, ribs not flaring out). Some scaling option here are to scale:

-the weight

-the depth of the squat, you can squat to a box where you can complete the movement with good form

-not going overhead. If going overhead is uncomfortable or you find your ribs flaring/abdomen is coning, you can perform front squats.

*Pullups (Chest to bar or chin over bar): If you are further along than your first trimester, please consider not kipping these. Kipping puts an enormous amount of stretch on your already very stretched abdomen. Also, watch for coning. I have a photo and link below to a post from @christyphillipsadkins regarding this.

Scaling options:

-If you can perform strict reps, this is an option as long as there is no coning. Do fewer reps when subbing in strict.

-Ring rows: Consider doing the reps as ring rows with your feet positioned where you can complete the reps with no coning.

-Simulating the pull up movement with bands attached to rig with PVC pipe hanging. You can be seated and pull the PVC pipe down just as if you were performing a pulp. Bonus here is you never have to leave the ground. Again watch for coning.

Photo of coning below.

 

Screen Shot 2018-03-08 at 9.51.20 PM

https://www.instagram.com/p/Bek0XIBAHzB/

 

Postpartum Athletes

*Piston breathing strategy is going to be important. (check out Julie Wiebe if you haven’t heard of this yet! Scroll to the bottom of this site for her course on piston breathing).

 

*Thrusters: Consider using a weight you are very comfortable with (this should NOT be heavy), can breathe through, and have good form and alignment (think ribs over hips, ribs not flaring out). Some scaling option here are to scale:

-the weight

-the depth of the squat, you can squat to a box where you can complete the movement with good form

-not going overhead. If going overhead is uncomfortable or you find your ribs flaring/abdomen is coning, you can perform front squats.

*Pullups: If you are newly postpartum (less than three months) or have a healing diastasis, please consider not kipping these. Kipping puts an enormous amount of stretch on your abdomen that has already been stretched when you were pregnant and is still healing. Also, watch for coning. I have a photo and link below to a post from @christyphillipsadkins regarding this.

Chest to bar: If you cannot properly and safely perform chin over bar pull-ups (no coning), please do not attempt chest to bar.

Scaling options:

-If you can perform strict reps, this is an option as long as there is no coning. Do fewer reps when subbing in strict.

-Ring rows: Consider doing the reps as ring rows with your feet positioned where you can complete the reps with no coning.

-Simulating the pull up movement with bands attached to rig with PVC pipe hanging. You can be seated and pull the PVC pipe down just as if you were performing a pulp. Bonus here is you never have to leave the ground. Again watch for coning.

 

Screen Shot 2018-03-08 at 9.51.20 PM

https://www.instagram.com/p/Bek0XIBAHzB/

[Please do not work out if you do not have clearance from your Doctor, and follow any restrictions they may have in place for you]

I hope this helps! Comment your questions below or contact me directly. I will do my best to help you, but please keep in mind that an in person assessment is the best way to give recommendations. If you are interested in meeting in person, please contact me.

More information available at here and I also have a free facebook group for pregnant and postpartum athletes you can find here:

Good luck everyone, I would love to hear how you do and you used as your scaling options in the comments!

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