CrossFit Open 22.1
22.1 is here- I’m interested to see the changes in the CrossFit Open and road to the Games this year. I’m personally looking forward to this workout (I’ll be 2 years postpartum this summer), but some modifications are needed for the pregnant & postpartum crew.
It is not normal to pee or leak with activity! It is common, but not normal- this means there is dysfunction in the pelvic floor. If you do experience leaking with any activity, please go see a pelvic floor physical therapist- it doesn’t have to be that way!!!
Symptoms for injured athletes: Pain, numbness, tingling, etc.
Symptoms for pregnant and postpartum athletes: Coning, leaking, pain, pelvic discomfort, pressure (in stomach/belly, pelvis or “down there”).
Injured Athletes
As a physical therapist, my professional recommendation is if something hurts, don’t do it.
Shoulder/Arm Injury:
Wall Walks: Perform the scaled version or consider doing bear crawl.
Incline march (see foundations division): Hands elevated on a higher surface, alternating bringing knees up to chest. You can use a small loop band around your feet for a little extra resistance.
Box: Feet/knees on box, starting out in plank position, walk back as far as you can without increasing symptoms or until vertical.
DB Snatches: Consider scaling the weight on the injured/painful side.
If it’s painful with even light weight, consider doing DB snatches on the non-injured side only.
Box Jump Overs:
Shouldn’t have too much impact on your shoulder.
Hip/Knee/Leg/Ankle/Foot Injury:
Wall Walks: Depending on your upper body strength may want to scale.
Bear crawl (see foundations division)
Incline march (see foundations division): Hands elevated on a higher surface, alternating bringing knees up to chest. You can use a small loop band around your feet for a little extra resistance.
Box: Feet/knees on box, starting out in plank position, walk back as far as you can without increasing symptoms or until vertical.
DB Snatches: These shouldn’t be too much of a problem here unless the weight is heavy, consider scaling it down.
Box Jump Overs:
Scale to step up & overs- you can alternate legs or stick with one side.
Back Injury:
Wall Walks: This is a tough one on the core- be sure to try to maintain core tension during the movement.
Avoid overextending during the movement (think more hollow position).
Bear crawl (see foundations division)
Incline march: Hands elevated on a higher surface, alternating bringing knees up to chest. You can use a small loop band around your feet for a little extra resistance.
Box: Feet/knees on box, starting out in plank position, walk back as far as you can without increasing symptoms or until vertical.
DB Snatches: Try to avoid bending over a lot, instead “squatting” down more as you touch the weight down.
Scale the weight as needed.
Perform hang DB snatch instead.
Box Jump Overs:
Land softly on the box jump overs (like a ninja) or scale to step up & overs.
Pregnant Athletes
Focus on moving at a consistent pace. Don’t get hung up on the weights or the movements, scale it appropriately & just move!
Wall Walks: Once past the first trimester, I would recommend considering scaling this movement. As your bump starts to pop, it changes your center of gravity, which can make going upside a bit weird/risky. IMO it’s not worth the risk of falling.
Consider some of the following options- it may depend on how big your bump is!
Don’t hold your breath!
Bear crawl (see foundations division)
Incline march: Hands elevated on a higher surface, alternating bringing knees up to chest. You can use a small loop band around your feet for a little extra resistance.
Plank walk: Start in a plank position, with feet touching wall. Step one foot up onto wall & then bring the other up. Then bring one foot down, then the other.
This one will depend on how well you can manage core tension in this position. You can watch by putting your phone underneath you and either video or just watch the camera.
DB Snatches:
Consider scaling the weight as needed.
If your bump is getting in the way, you can switch to hang DB snatches (3rd trimester ladies).
Exhale on the pull, inhale back down.
Box Jump Overs:
Another popular modification is incline push up and air squat. Basically you want to find an appropriate movement that can serve as a cardio stimulus- this could be slamballs, KB swings, etc.
As for the jumping part, I’d recommend scaling to step ups once you’re past the first trimester. Not only does the jumping put additional stress on your pelvic floor, but the last thing you want is to trip & fall when pregnant (that’s a straight to the hospital thing, if you didn’t know).
If you are jumping, exhale as you land.
Postpartum Athletes
Focus on moving at a consistent pace. Don’t get hung up on the weights or the movements, scale it appropriately & just move!
Wall Walks: The scaling options are ordered in what I would recommend for early postpartum (6 weeks & on- you should be cleared by your OB first & ideally a pelvic floor physical therapist as well), progressing as the athlete is further into the postpartum period and asymptomatic!
Don’t hold your breath!
Incline march : Hands elevated on a higher surface, alternating bringing knees up to chest. You can use a small loop band around your feet for a little extra resistance.
Bear crawl (see foundations division)
Plank walk: Start in a plank position, with feet touching wall. Step one foot up onto wall & then bring the other up. Then bring one foot down, then the other.
This one will depend on how well you can manage core tension in this position. You can watch by putting your phone underneath you and either video or just watch the camera.
Modified wall walk: Walk up as high as you can maintain core tension/tight midline, then return to start position.
DB Snatches:
Consider scaling the weight as needed.
Focus on alignment in that top position- core engaged= ribs pulled down & back NOT arching).
Can always go from the hang as well, depending on how you’re feeling.
Exhale on the pull, inhale back down.
Box Jump Overs: I would not recommend doing box jumps if you have not been cleared by a pelvic floor physical therapist to jump! Usually I would say box jumps aren’t something I’d get my postpartum athletes doing until around the 6 month mark as long as they aren’t having any symptoms and things are progressing well. Risk vs reward!
Avoid holding your breath, especially on the landing.
Consider doing: Box step ups, lower box height for jumps or plate hops.
Coaches -
When considering scaling an athlete, try to keep in the mind what functional movement is being performed. Is it a variation of the squat, hinge, pull, push, etc.? Try to maintain the integrity of the functional movement, while modifying it a level that is appropriate for your individual athletes. If you would like to learn more about coaching pregnant and postpartum athletes, please look into Brianna Battles' coaching courses here. For questions regarding scaling/modifications for the injured athlete, please feel free to contact me and/or work directly with the athlete's healthcare provider.
***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.
***I recommend all postpartum women get assessed by a pelvic floor physical therapist. Find one by you here. I also highly recommend finding a Pregnancy & Postpartum Athleticism coach by you to go over strategy with specific exercises, programming and recommendations. Find one here.
***At any sight of coning with any movement, stop. Stop if you begin experiencing "leaking", sensation of something "falling out" and/or anything that doesn't feel right. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy. If you continue to have symptoms, scale the movement more or stop the workout. If you haven't consulted with a healthcare provider and/or postpartum fitness specialist regarding your symptoms, please do.
If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.