Pregnancy and Postpartum Movement Recommendations for CF Open 17.5
10 Rounds For Time:
35 Double Unders
We all knew that thrusters were in our future. And, to be honest, we quite frankly expected double unders as well.
The best warm up for this workout would be the Functional Progression 1 through 4 (part 1, 2, 3, and 4), especially transitioning from FP3 to FP4 (at least ten times) and taking five deep breaths while in the bear position.
Real Talk: if you pee in your pants while performing double unders of any amount, then do not do them. It doesn’t matter whether you’re pregnant or if you’ve had a baby recently or not. This is a SYMPTOM that something is off with your entire trunk system, including the regulation of intra-abdominal pressure. If you are less than 10-12 weeks postpartum, double unders may still be questionable, especially if you have not spent time establishing a solid foundation through the BIRTHFIT Postpartum Series or our online Postpartum Programming. Instead of double or single unders, our choice would be a movement like ball taps or lateral skier hops. Choose a set between 30-40 total for this workout.
Thrusters are a CrossFit classic. Think of them as two movements put together: a front squat and a push press. Each set of thrusters starts from the ground, so that means you get a free power clean. If you are pregnant and your bar path has been altered (usually anything over 20 weeks of gestation), then it’s time to grab a pair of dumbbells or kettlebells. Thrusters can be done with a set of dumbbells or kettlebells just the same as with a barbell. Another option would be to take the barbell from a rack so that you can avoid the clean. Choose a load for the thrusters, barbell, dumbbells, or kettlebells, that you can do nine in a row guaranteed.
The last major piece of advice we have for this workout is to pace yourself. Once you choose your movement options and load scaling appropriately, we want to encourage you to pace each round by breathing in and out through your nose as often as you can and to rest 60 full seconds between each round.
How this workout could look:
9 Dumbbell Thrusters
30 Ball Taps
9 Barbell Thrusters from the Rack
30 Lateral Skier Hops
9 Kettlebell Thrusters
30 Breaths in FP4 Bear Position
Once again: if you are in the Motherhood Transition (from preconception through at least the first year postpartum), the CrossFit Open is about community more than competition. Enjoy the time to connect with your community, but more importantly, stay connected to your body.