Welcome back for week 3 of the CrossFit Open! If you’re new here, hi! And welcome. Each week I’m offering considerations, strategies, and modifications for the Open workouts for pregnant and postpartum athletes.
Open 19.3 - For Time:
200-ft. dumbbell overhead lunge [Scaled: front-rack]
50 dumbbell box step-ups [Scaled: same]
50 strict handstand push-ups [Scaled: 5-in. elevated]
200-ft. handstand walk [Scaled: bear crawl]
Time cap: 10 minutes
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
As in previous weeks, let’s break this down movement by movement!
Dumbbell Overhead Lunges
The main consideration with an overhead position while pregnant or postpartum is are you able to maintain core control to keep your ribs over your hips, without thrusting your rib cage up to the sky? Thrusting your rib cage puts extra tension on your core - of consideration if you’re healing a diastasis, or are pregnant and trying to keep avoid excess stretching. Second, thrusting your rib cage takes your diaphragm, core, and pelvic floor out of alignment, possibly meaning more strain on your pelvic floor than necessary.
If you’re experiencing pelvic pain like pubic symphysis (in the front) or SI joint (either side of your bum), lunges may be something that is aggravating to you at this point. Really, my only advice here is, if it hurts, don’t do it:)
Front rack carry, and/or reduced weight: could help to take away any rib thrusting, and will be kinder on your core and pelvic floor.
Squat instead of lunging for pelvic pain: Since the squats won’t move you forward, either pick a reasonable number to do that you can do with controlled form, or take a few steps forward after each squat.
Dumbbell Box Step-Ups
Hip movement: Pelvic pain or not, as we get bigger in pregnancy and adapt a “waddle”, there’s no need to exaggerate this movement with a step onto a 20” box. Try to pay attention to if you’re able to maintain control on the way up and down.
Again, if you’re experiencing pelvic pain like pubic symphysis (in the front) or SI joint (either side of your bum), step-ups may be aggravating. Same advice as above - if it hurts, don’t do it, or at least not as written:)
Lower box and/or reduced weight: Does a lower box or step help you better control the movement? Does it diminish your pelvic pain?
Hip thrust (shoulders elevated), with or without dumbbell on your hips. Alternate between right leg, left leg, and both legs for variation.
Consider reducing reps.
Holy core pressure batman. Lol. I don’t even know what else to say. Hah! Read below under “Handstand Walk” for my take on doing these upside down movements. For the record - being upside down isn’t necessarily the issue - if you’re a gymnast or yogi and have been inverted for the last 5, 10, 20 years, your body is familiar with this position. What’s more the issue, is the core control required to do the movements while upside down - the push up or walking itself.
Plus the whole being upside down thing in pregnancy - nausea, dizziness, acid-reflux, all the blood rushing to your head.
5-in. elevated: while this is the scaled option, I don’t particularly love it as a modification. It’s sort of like saying single skips are a modification for double-unders. Still a TON of core pressure here. Let’s maybe leave upside down for a little later.
Push-ups: From the floor - still core intense but not as much, or incline - getting better on the core pressure situation now.
Dumbbell Z Press: From a seated position this one is all upper body, and is a great alternative to HSPU. Not only that, you’re directly working on strength to eventually be able to do a HSPU, when the timing is right.
For any of the above, feel free to reduce reps as well. 50 is a LOT of one movement in a row, and form is likely to diminish no matter how strong your first 20 look.
Core pressure, core alignment - all of it! For fun, I googled “pregnant handstand walking” and found a number of videos that visually showed what I expected to see - a LOT of lumbar curve. Think about it - you’re walking on your hands, feet in the air, with a large belly throwing your centre of gravity off. Most women won’t have the strength (or balance) to maintain a neutral spine, so to compensate for the belly their belly is forward, while hands and feet are behind - resulting in a huge “C” shaped body. The resulting pressure on your outstretched belly is a lot, as you walk across the floor.
While postpartum doesn’t have a belly pulling you forward, I’d still caution being in this “C” shaped position and the strain it will place on your linea alba (abdominal muscles), particuarly if you are healing or managing diastasis.
Again, being upside down in pregnancy and dealing with nausea, dizziness, and/or acid-reflux. Not fun.
Bear crawl: If having your head down doesn’t make you dizzy or want to vomit, bear crawl is a much more core friendly movement.
Offset front rack kettlebell carry: If you’re later into pregnancy and being bent over in any way shape or form is just not happening, opt for an upright walk instead. You’re still working on a ton of core stabilization, plus you can walk the same distance as everyone else - just be sure to switch hands at the half-way point.
How did you modify your workout? Let me know below! I’ll be doing mine later today and will check in with you all after:)