CrossFit Open 23.2
A new movement for the CrossFit Open - shuttle runs! Normally I would enjoy a workout like this, but not at 3.5 months postpartum. 🤣 I love the idea of a heavy thruster though - not something we see programmed often.
These are my recommendations as a physical therapist specializing in CrossFitters and pelvic floor, as well as a CrossFit Level 2 trainer. Interested in working with me? I provide in-person sessions as well as virtual. Contact us to learn more!
Injured Athletes
As a physical therapist, my professional recommendation is if something hurts, don’t do it.
Shoulder/Arm Injury:
Burpee Pull-Ups: If burpees bother you, try to let yourself just “fall” to the floor, versus trying to catch yourself with your hands and control the descent.
Modify to body builders (going down to high plank & then back up).
Choose another monostructural movement, like 3 plate hops then pull-up.
If you can jump right into the pull-up without having to kip, that is probably going to feel better.
Pull-Up options:
Ring row
Banded lat pull down (can do with both arms or just one)
Shuttle Run: I wouldn’t think that a shoulder/arm injury would interfere with shuttle runs.
Thruster: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:
Scale the weight.
Consider using DBs, this can help with overhead pressing pain.
Scale to a front squat.
Modify to a front squat & landmine press.
Leg/Hip/Knee/Ankle Injury:
Burpee Pull-Ups: Consider “kicking” your injured leg out as you go down and & use primarily your non-injured leg.
Shuttle Run: There’s a lot of change of direction going on here - that could be an issue for some.
Note if turning to one direction over the other for the pivot turn feels better.
If it’s the turns that are the issue, run 150m instead.
Choose another cardio stimulus like the bike or rower.
Perform this movement for 1 minute or 200m - that’s roughly the amount of time it will take for the shuttle run.
Thruster: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:
Scale the weight.
Use a box or similar target to decrease the range.
If you’re unable to squat, consider substituting lunges, the bike and/or presses.
Back Injury:
Burpee Pull-Ups: Keep your core engaged as you come up out of the burpee.
Modify to body builders or choose another monostructural movement such as plate hops to pair with pull-ups.
If you can jump right into the pull-up without having to kip, that is probably going to feel better.
Pull-Up options:
Ring row
Banded lat pull down (can do with both arms or just one)
Shuttle Run: Probably not so much an issue here - the turns with the lean down to touch the ground could possibly be an issue.
Don’t touch the ground, just get your feet past the line.
Go for 150m run or other asymptomatic cardio movement for 1 minute or 200m.
Thruster: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:
Scale the weight.
Use a box or similar target to decrease the range.
Keep your core active as you press the bar overhead- don’t let your back over-arch & those ribs flare up!
Pregnant Athletes
Focus on moving at a consistent pace through 23.2A - no need to go balls to the wall! Don’t get hung up on the movements, scale it appropriately (mid-WOD if needed) and just move! Burpee pull-ups suck in general, let alone with wallball under your shirt. Shoot for 3-5 attempts in 23.B. Remember, this is just one chapter of your postpartum journey!
Coning: If you see coning occurring - can you change it and make it go away? If yes, great, continue! If it’s hard to control the coning it’s a good idea to modify. Coning isn’t necessarily bad.
Burpee Pull-Ups: Once the bump begins to show, I would not recommend “dropping” to the floor on burpees as some athletes do. If athletes still feel comfortable going all the way done to the floor, on their belly, I would recommend they do so carefully.
Do body builders instead (going down to just a push up plank position instead of the ground).
Step out & up instead of jumping out/up (jumping can put more stress on your pelvic floor!).
Watch for coning in the bottom position (if not on the floor), and as pushing back up. You can use a phone camera to watch this - see my post on this here.
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.
Could also do a knee push up variation - as you get further along, I would recommend scaling reps down a bit here, as it gets harder to go from standing to the floor to standing again.
I do not recommend kipping beyond the 1st trimester, as it puts a lot of stress on the abs.
You could do the scaled version of the workout which is burpees only.
Consider a pull-up substitute: Ideally you want something that is going to be a quick transition, to keep with the intention of the workout.
Strict pull-ups with a band (be careful getting in & out of the band). Also time consuming.
Ring rows
Seated pull downs with a PVC
Banded lat pull downs
Inhale down, exhale up.
Shuttle Run: This would depend on how you feel.
If running causes pelvic floor symptoms, I recommend another cardio stimulus such as bike or row.
Perform that movement for 1 minute or 200m.
Once your belly is getting bigger and/or dropping, I would not do the hand touch to the line if you’re running.
Thruster: Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.
I would not recommend going for a 1RM past the 1st trimester.
No belt, especially past the 1st trimester/starting to show.
Squat to a depth that is comfortable to you. Use a bench or box if necessary.
Instead of a 1RM, consider a 3RM or 5RM, so the weight won’t be quite as heavy.
Watch your alignment with going overhead. Have a coach or friend take a look at you- are you coning? How does it feel going overhead- sometimes going overhead also pulls on the belly.
If going overhead is not comfortable, scale to front squats or thruster with landmine(s).
Postpartum Athletes
Focus on moving at a consistent pace through 23.2A - no need to go balls to the wall! Don’t get hung up on the movements, scale it appropriately (mid-WOD if needed) and just move! Burpee pull-ups suck in general, and even more so after growing a baby & bringing them into this world. Shoot for 3-5 attempts in 23.B. Remember, this is just one chapter of your postpartum journey!
Coning: If you see coning occurring - can you change it and make it go away? If yes, great, continue! If it’s hard to control the coning it’s a good idea to modify. Coning isn’t necessarily bad.
Pelvic Floor: If you haven’t been to see a pelvic floor physical therapist yet, I highly recommend it. Even if you have no symptoms, they can be valuable on guiding you on your return to fitness!
Burpee Pull-Ups:
Step out & up instead of jumping out/up.
Watch for coning in the bottom position (if not on the floor), and as pushing back up, especially if newly postpartum. You can use the camera on your phone to do this! See my post on this here.
If you cone in the bottom position, consider doing body builders instead (stopping at the high plank & not going down to the floor).
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. Then I would pair that with the box step up.
If considering kipping (generally I’d like them to be beyond 4 months), have a coach or pal take a look at your abdominals with kipping - any coning?
If you do decide to kip, monitor for coning throughout the workout (it might not show up until you’re under more fatigue).
Have a backup plan/be ready to switch to jumping pull-ups or other stimulus that doesn’t require kipping. Could try kipping for first couple of rounds and then switch.
You could do the scaled version of the workout which is burpees only.
Consider a pull-up substitute: Ideally you want something that is going to be a quick transition, to keep with the intention of the workout.
Strict pull-ups with a band (be careful getting in & out of the band). Also time consuming.
Ring rows
Seated pull downs with a PVC
Banded lat pull downs
Inhale down, exhale up.
Shuttle Run: This would depend on how you feel.
Ideally I’d like to see an early postpartum (4 months or less) athlete be cleared by a pelvic floor PT to run before attempting.
That being said, this is a workout I think you could try running with, depending on how your body is feeling.
Be prepared to switch to a bike or rower or other cardio stimulus mid-workout if needed.
If hand touch causes symptoms, don’t worry about it.
If running causes pelvic floor symptoms, I recommend another cardio stimulus such as bike or row.
Perform that movement for 1 minute or 200m.
Once your belly is getting bigger and/or dropping, I would not do the hand touch to the line if you’re running.
Thruster: Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.
I would not recommend going for a true 1RM if you’re just getting into the swing of working out.
Instead I’d recommend going for a heavy single or 3RM or 5RM
No belt, especially past the 1st trimester/starting to show.
Squat to a depth that is comfortable to you. Use a bench or box if necessary.
Instead of a 1RM, consider a 3RM or 5RM, so the weight won’t be quite as heavy.
Watch your alignment with going overhead. Have a coach or friend take a look at you- are you coning? How does it feel going overhead- sometimes going overhead also pulls on the belly.
If going overhead is not comfortable, scale to front squats or thruster with landmine(s).
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.