Some doctors say that light exercise is more than enough for expecting mothers. Others say to keep doing what you’re doing assuming everything is going as planned.
What’s a pregnant athlete to do?
Practice CrossFit’s not here to tell you exactly what to do, we’re here to show you exactly what we have done over the last eight years. Scales, modifications and recommendations that have taken expecting CrossFit athletes from start to finish.
**These guidelines are assuming you are already doing CrossFit on a regular basis prior to getting pregnant.
Focus on controlled breathing rather than staying under a specific heart rate. Even the warm ups bring my heart rate to the level many would stay you should stay under. If this is normal for you, there is no immediate concern. You should always be able to breathe comfortably as you move through the workout. Take breaks or slow down the pace if breathing becomes labored.
Be mindful of staying hydrated and not getting overheated.
All movements are okay to continue as long as they feel good to you. Out of safety concerns, rope climbs and handstand push ups may need to be substituted the further along you are.
During 2nd and 3rd trimsters, 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|
At all times:
If something hurts or doesn’t feel right- STOP.
Stay adequately hydrated.
Your normal routine is fine until your body tells you otherwise.
Dumbbells are often safer and easier to use than a barbell.
When lifting or squatting with weight: No more max outs- opt for more reps at less weight.
Avoid hyperextending your midline. Things like KB swings can be done to eye level, pull ups can become strict or banded rather than kipped, and planks can be used for core work while maintaining core stability.
When your body is calling for a rest day, listen to it. Going for a walk on these days is sufficient.