CrossFit Open WOD 17.5 Pregnancy and Postpartum Recommendations

Welcome to 90 thrusters!! Hooray! – Said no one ever.

This 17.5 WOD is actually quite accommodating for pregnant ladies and da mommas!

First, there’s no time squeeze so you can move at a pace that suits your athleticism. Yay!

10 rounds for time of:
9 thrusters, 65 lb.
35 double-unders

As a woman in her 1st or 2nd trimester, you might still feel okay with double-unders. If not, go for singles. Barbell thrusters are still awesome at this stage. If your wrists are aching, switch to two dumb bells. Remember, neutral pelvis or slightly tucked with ribs closed down and stacked over hips. This should create a nice strong core canister to press up and away from.

If no singles or you’re in your 3rd trimester or a very new mom or a mom who still suffers incontinence (please go see a women’s health pelvic floor physical therapist ASAP!): replace your jump rope with a 6 inch box for some toe taps or high knee marches. This movement allows you to still count your 35 reps, keeps the blood flowing, and will possibly tap into that calf burn you’re yearning for!!

If you’re looking for the forearm swoll from the jump rope, alternate one round taps on a box with a battling rope. This way you’re getting upper and lower body work in a non-bouncing (non-leaking) kinda way. These moves are also great for working on your breath, core integrity, and pacing.

For women in their 3rd trimester, new momma, or having trouble with her core (diastasis), try 2 dumbbells for thrusters instead of a barbell. When throwing weight overhead, the core must be stable with the ribs stacked over the pelvis with a neutral spine. As the belly grows bigger, or you’re newly postpartum with a weakened core, the core structure is stretched leading to potentially poor movement patterns and potentially an injury. To challenge your core safely in these stages, opt for a dumbbell in each hand! Even though they may be lighter, because they’re not ‘connected’ like the barbell, you now have the challenge of keeping them stable through the press which challenges your core in a positive way. Again, neutral pelvis or slightly tucked with ribs closed down and stacked over hips. This should create a nice strong core canister to press up and away from.