CrossFit is hard enough without doing it pregnant.
Thankfully, we’ve found a way to keep fit moms moving, even when they think they can’t. With thoughtful and specific modifications like those below, expecting mothers can join in like always. Click here for Coach Mindy’s video journey and tons of other info.
During 2nd and 3rd trimesters, consider these substitutions or adjustments:
|Instead of….||Try This…|
|Sit ups and V-up||Plank holds, plate drags, knee raises from while doing ring holds|
|Rope climb||Pull ups, burpee pull ups, climb rope from laying-down position to standing|
|Box Jump||Step Ups|
|Squatting||Due to ligaments becoming loose, squatting deep might start to feel unstable. If this is the case, opt for stopping at parallel, or simply subbing air squats for weighted squats. Going below parallel is fine and even encouraged until it is uncomfortable for you, as it will actually help you in labor. *Lunges can also be substituted|
|Olympic movements: Clean and snatch||Pull from hang position to keep the bar under control, eliminate full squat snatch/clean and opt for power lifts if balance is an issue. As belly gets bigger, one arm snatches with a dumbbell may be more comfortable|
|Deadlift||Sumo deadlift with a wider stance|
|Pull up||Banded pull ups, strict pull ups, bent over row, ring row|
|Burpees and push up||Squat thrusts, push ups on paralettes, box, or wall|
|Running, double unders||Row, bike, mountain climbers|
|K2E, T2B||Knee raises hanging from bar or using the rings|
|Usually short, intense benchmark workouts||Longer, paced amraps|
20 Hang squat cleans 65/95
Dog and Cat
*5 Minutes, four breaths at each position
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