Week of CrossFit Workouts-Modified for Pregnancy

Monday:

Recovery from CrossFit Open workout 16.2

Lots of stretching and mobility! This was actually slightly difficult at home; my dog was really confused and was just in my face the whole time. She’s so darn cute though!

Mobility

Tuesday:
Strength –
– Back Squat 5×5; 2 Minute rest between sets
– American KB Swings x 10; OTM

Conditioning –

For Time 9-15-21
– Calorie Row
– Thrusters (115/75)

Pregnancy Modifications:

I kept it lighter on the back squats, my last set was about 50-55% of my 1 rep max. For the conditioning, I really only modified the thrusters; using kettlebells instead of a barbell. Having a bar in the front rack position puts too much pressure on your ribs and lungs, which is already feeling a lot of pressure while pregnant!

 

Wednesday:
Strength –

OT:90s for 7 Sets
– 1 Power Snatch + 1 Hang Power Snatch

Conditioning –

:45s on/ :15s off; 3rds
– Power Snatch (85/55)
– Wall Balls
– Pull Ups
– Alternating V-Ups

Pregnancy Modifications:

Interval style workouts are great for pregnancy, because you can really go at your own pace and stay with the rest of your classmates. For the strength portion, I used a dumbbell and did 4 alternating snatches. Hang snatches were a little too difficult to get past the bump so I stuck with power snatches from the ground. I used the dumbbell for alternating snatches of the metcon as well. I used the normal target and 14 lb ball for the wall balls, did ring rows instead of pull-ups and hanging knee raises instead of V-ups. If you have good mobility still, these were a good way to work on grip strength and your hip flexors.

intervals

Thursday:

Partner Up- complete 8rds (you each will run 4x and row 4x)
– p1- Run 400m
– p2- Row for max distance
Score total meters
After practice skill work on handstand holds, hspu, handstand walking, etc.

Pregnancy Modifications:

I actually didn’t modify this workout too much. The day before, my doctor gave me the go-ahead to do whatever I wanted at this point, so I went ahead and did the whole workout. The run was slow paced, about a 2-2:20 min 400m. I tried to keep the row nice and steady, and got about 450-500m while my partner ran. This was a great recovery WOD, but I was definitely sore that night from the running! Afterwards, I did a few handstand holds (again, my doctor gave me the go-ahead!) and even got some strict push-ups with 3 mats and a plate, then kipping with 1 mat and a plate.

Friday:

Open Workout 16.3

RX: 7-min. AMRAP:
10 power snatches (75/55)
3 bar muscle-ups

Scaled: 7-min. AMRAP:
10 power snatches (45/35)
5 jumping chest-to-bar pull-ups

Pregnancy Modifications:

This workout I still had to modify the scaled version; I used a 25 lb. dumbbell for the snatches and then did the jumping chest-to-bar pull-ups. This workout really wasn’t too bad to do pregnant: it was short and easy to maintain proper breathing technique using the dumbbell instead of the barbell. I ended up with 110 reps, which was into the 8th round.

BONUS:

My husband was able to come workout with me tonight so we did an extra workout after doing 16.3 since it was only 7 minutes of work.

4 Rounds for time:
10 deadlifts (205/85)
250m row

This took me 7:20 to finish, so in combination with 16.3, it was a pretty short and easy day.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s