CrossFit Open 24.3
And just like that’s the last week of the Open! I think we all had a feeling it would be some variation of pull-ups/muscle ups and thrusters. I mean, the Open HAS to have thrusters, pull-ups and muscle ups, right?!
Side bar: For anyone who is reading this blog post, whether you’re injured, pregnant or postpartum, what’s your intention with the Open? Are you trying to get in a good workout? Are you trying to test the waters postpartum to see where you’re at? Are you trying to get the best Rx score at all costs no matter whether you’re injured, pregnant or postpartum?
Intention.
That’s my question for myself when it comes to scaling/modifying a workout, whether it’s for me or a patient/client. I like to focus on quality of movement and getting in a good workout (i.e. staying moving, minimal breaks, etc) in this chapter. My gym time isn’t super consistent with having 3 kids and owning two businesses, so I feel the need to scale to keep the workout appropriate for where my body is at. That’s different from before having kids & also from when I have been able to train consistently in postpartum. If I get hurt working out, that affects my ability to care for my kids, be there for my family & work, so I choose to modify my workouts more.
That being said, I think focusing on staying moving with quality movement is more important in the later pregnancy & early postpartum chapters. Focusing on quality movement, laying a good foundation will all pay off as we’re returning to fitness postpartum. As my friend Lisa Ryan likes to say, “slow is fast”.
I’m going to bold this next part because it’s very important. IT IS NOT NORMAL TO PEE OR LEAK DURING JUMP ACTIVITIES OR ANY ACTIVITY FOR THAT MATTER! IT IS COMMON, BUT THIS MEANS THERE IS DYSFUNCTION OF THE PELVIC FLOOR!!!!! Ok, please read that again. 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”).
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:
Thrusters: 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.
Chest to Bar Pull-ups:
Be mindful that the bigger kip may cause more shoulder pain.
Consider scaling to traditional pull-ups or ring rows or another substitute.
Make sure your upper back is warmed up & primed.
Muscle Ups: If kipping/hanging from a bar bothers you, I would highly recommend modifying this movement to either a lower level gymnastic movement, adding a band or isolating into a pull & press.
Leg/Hip/Knee/Ankle Injury:
Thrusters: 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 the bike and/or presses.
Chest to Bar Pull-ups:
Probably the hardest thing is getting on/off the bar- use a box & be careful!
Muscle Ups: If you have the strength, just be careful with jumping up/down from the bar.
Back Injury:
Thrusters: 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!
What does keeping your core active mean? Think about pulling your belly button up & in towards the back of your rib cage.
Chest to Bar Pull-ups:
Be mindful that the bigger kip may cause more back pain.
Consider scaling to traditional pull-ups or ring rows or another substitute.
Muscle Ups:
If you require a big kip to do a MU, the big positions may cause symptoms.
Consider modifying to a lower level gymnastic skill, strict movements, adding a band or isolated pull/press movements.
Pregnant Athletes
24.3 is probably going to call for some more scaling/modifications to the pregnant & postpartum athletes than we have seen so far. For this workout, I’d suggest choosing movement options that allow you to keep moving throughout the workout versus going heavier and having to rest more. Don’t get hung up on the movements, scale it appropriately (mid-WOD if needed) and just move! Remember, this is just one chapter of your pregnancy journey!
Thrusters: Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.
Squat to a depth that is comfortable to you. Use a bench or box if necessary.
Use a weight that is NOT 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.
Consider using DBs to allow for more freedom of movement.
If going overhead is not comfortable, scale to front squats.
Consider scaling the reps as needed.
Chest to Bar Pull-Ups: I do not recommend kipping beyond the first trimester, due to the stretch and stress it puts on the abdominals.
Some scaling options:
Strict pull-ups with a band (be careful getting in & out of the band).
Ring rows
Seated pull downs with a PVC
Whatever option is chosen, please no coning!
Inhale on the pull, exhale down.
Consider scaling the reps as needed.
Muscle Ups: I would not recommend any pregnant athlete to do muscle-ups past the 1st trimester. The associated risks are not worth it IMO.
Modifications: You could pair one of the “pulling” movements with a “pressing” movement to mimic more of the MU. Your choice.
Ring rows
Seated MU transitions: Rings on bands- hang rings from rig with bands, athlete sits on ground and goes through the “pull”, “transition” & “dip”. Could also do this with a PVC pipe & band.
Seated or standing straight arm pull-downs (lat). With band alone or band & PVC.
Box dips
Seated or standing tricep extension with band.
I don’t think the position that many MU transitions put the body in are a “reward” at this point.
Focus on exhaling throughout the movement.
Postpartum Athletes
24.3 is probably going to call for some more scaling/modifications to the pregnant & postpartum athletes than we have seen so far. For this workout, I’d suggest choosing movement options that allow you to keep moving and trying to get through as much of the workout versus going heavier and having to rest more. Don’t get hung up on the movements, scale it appropriately (mid-WOD if needed) and just move! Remember, this is just one chapter of your postpartum journey!
Side note - 24.3 is getting into some more advanced gymnastics. I would not recommend going for muscle ups if you’re 3-4 months postpartum or earlier. Unless you’re an elite level athlete. It’s very likely chest-to-bar pull-ups are not appropriate at this time either. Thrusters are more likely to be “ok” and accessible (but that second piece has some heavy thrusters!).
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!
Thrusters:
Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.
Squat to a depth that is comfortable to you. Use a bench or box if necessary.
Use a weight that is NOT 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.
Consider scaling the reps as needed.
Chest to Bar Pull-Ups: I do not recommend chest to bar pull-ups until chin over bar pull-ups are solid. I’m also personally a big fan of strict before kipping.
Some scaling options:
Chin over bar pull-ups- if you can do them without coning. Try to pull yourself as high as possible around the bar.
Jumping chest to bar pull-ups.
Strict pull-ups with a band- could also make these chest to bar.
Banded kipping pull-ups - chin over bar or chest to bar.
Ring rows
Seated pull downs with a PVC
Whatever option is chosen, coning!
Inhale on the pull, exhale down.
Consider scaling the reps as needed.
Focus on staying in a hollow position during pull-ups.
Muscle Ups: Postpartum athletes, I would not recommend attempting a MU until pull-ups & CTB pull-ups are solid, with no symptoms.
Modifications: You could pair one of the “pulling” movements with a “pressing” movement to mimic more of the MU. Your choice.
Whatever pull-up movement you can perform with no symptoms (ring rows, chin over bar, chest to bar, etc).
Seated MU transitions: Rings on bands- hang rings from rig with bands, athlete sits on ground and goes through the “pull”, “transition” & “dip”. Could also do this with a PVC pipe & band.
Seated or standing straight arm pull-downs (lat). With band alone or band & PVC.
Box dips
Seated or standing tricep extension with band.
Traditional MU transitions - as long as there are no symptoms.
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.