Weekly Workouts- Pregnancy Modified

Monday:

Skill: HSPU’s

Conditioning: 4 rounds

1 minute max rep HSPU
1 minute rest
1 minute max calorie row
1 minute rest

Pregnancy Modifications:

With the go-ahead from my doctor to do anything I wanted, I didn’t modify the HSPU’s, besides scaling them with a couple ab mats under my head. I wouldn’t recommend going inverted without your doctor’s approval though!

I shared a rower and mat space with my fellow pregnant crossfitter and we tackled this workout together, alternating between the row and push-ups. Even scaling with a couple mats, it was a good way to keep up arm strength!

Tuesday:

Strength: Front squats 8X4 OT3M

Conditioning: For time

100 double unders
50 American KB swings (53/35)
50 T2B
50 goblet lunges (25R + 25L) (53/35)
100 double unders

Pregnancy Modifications:

I kept the front squats pretty light, pregnancy creates quite the balancing issues and there’s no need to go for any PR’s this late in the game!

For the conditioning, I kept the double unders and kettle bell swings RX but switched up toes-to-bars for hanging knee raises and skipped the weights for the lunges. I broke everything up into small sets so I could keep my heart rate and breathing down; which is so important when you’re carrying a little one inside!

Wednesday:

Rest day

(We were at the doctor’s being poked and prodded for 3 hours, I wasn’t feeling the gym after that) It’s important to not push yourself too hard when you’re pregnant!

Thursday:

Conditioning: For time
1:1 work/rest ratio

100m
200m
300m
400m
500m
then back down again to 100m

Pregnancy Modifications:

I had been feeling stronger contractions all morning, but I wasn’t really sure if I was in labor or not yet (turns out I was!) so my husband and I went to the gym anyways to get a light rowing workout in. I took it nice and slow, pushing a little harder on the shorter distances and letting up a little on the longer ones.

Wednesday

Friday:

BABY TIME!!!! Otherwise it would have been a semi-scaled version of the CrossFit Open workout 16.4! (Below)

We went to the hospital Thursday night after the gym and ended up being admitted. I had our little one the next morning; I will post more about that later :)

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

 

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