What to Expect (From Your Workouts) When You’re Expecting: Common CrossFit Movements and How to Modify Them

Mobility MVMNT has paired up with soon-to-be-mom and 5x CrossFit Regional Games Athlete/CrossFit Vernon Owner and Coach, Deanna Meredith to drop some helpful first-hand pregnancy knowledge bombs in our new Signature Series: Momma Bear Pregnancy Series. In the series, Deanna has combined forces with professionals in prenatal care and fitness including doctors; chiropractors; CrossFit gym owners, athletes and coaches; prenatal yoga specialists; and (of course) MVMNT to empower the mom-to-be with accurate information to continue their fitness routine.

To celebrate the launch of the series, we’ll be giving you a three-part sneak peek so you can get a feel for what type of helpful content to expect. This week’s excerpt: common CrossFit movements and how (and why) to modify them.

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Yup: Things are Going to Change

via GIPHY

You already know things are going to change physically, mentally and emotionally over these next nine months, but what does this mean for your WODs? After all, you’re not scaling or modifying just for you anymore - now you’re doing it for TWO :).

As we looked at in our last blog post, Deanna prepares herself mentally and emotionally before every workout with the following approach:

• “Risk vs. Reward” - is it worth it?

• Creating a List/Personal Contract of non-negotiable modifications or temporary abstinence from specific movements. 

• What does my body need today?

• A Systematic vs. Emotional Mindset.

For more information, check out our How to Minimize Diastasis Recti and Coning article here.

So how does she modify physically?

Tips for Modifying

• Ask your coach ahead of time for the workouts of the week, then plan alternatives and modifications.

• Modifications aren’t just restricted to changing the movements. There are so many ways to modify:

  • Intensity levels

  • Duration of workout

  • Movements

  • Range of motion

  • Weight/load

• Change what you need to depending on how you feel that day. Remember, this is about you and your baby!

Movement Modifications

ORIGINAL MOVEMENT

MODIFICATIONGround to OverheadDB ThrustersHSPU’sHalf-kneeling DB pressesToes to barDouble KB snatch or slam ball cleans.SquatsAdjust load and/or range of motion based on comfort. Ensure that they are pain free.Olympic LiftsConsider using KB’s or DB’s instead of barbells. Watch for bracing too hard, or creating too much IAPSnatchWatch for heavy overhead movements and coning, consider changing to cleans insteadDouble UndersSkiErg, AirBike, Assault Bike

Want more movement alternatives and specific trimester modifications?

Join our email list and you’ll be the first to know when the Momma Bear Pregnancy Series launches in early March 2020 PLUS you’ll get exclusive discounts and offers from MVMNT.

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