What to Expect (From Your Workouts) When You’re Expecting: CrossFit WODs for the Pregnant Athlete Programmed by Deanna Meredith
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’ve been doing a sneak peek so you can get a feel for what type of helpful content to expect. This third and final week, we’re looking at custom WODs that Deanna has created for all you soon-to-be-moms.
Why Pregnancy-Friendly WODs?
Deanna has carefully created her WODs keeping all the considerations like IAP, coning, and added stresses on the pregnant body in mind. She’s also named all the WODs after quotes from her favourite movie. Do you know which movie they’re from?
Just a reminder before you attack the WODs though:
Do what feels right for YOU today.
There are so many ways to modify: intensity levels, duration of workout, movements, range of motion, and weight / load.
Change what you need to - after all, this is about YOU and your BABY!
The “How do you like them apples?!” WOD
Warmup:
10 rounds:
ski / bike / (row or jog if early in pregnancy)
20 seconds moderate - 10 seconds hard - 30 seconds easy
Workout:
3-7 rounds:
10 Air Squats
10 Bicep Curl + Presses with DB
10 Grapevine Box Step Overs
10 Calories
10 Walking Lunges
10 Sumo Stance KB Deadlifts
10 DB snatches - (from the hang in 25 weeks +)
The “That’ll wake you up for the good stuff you weren’t paying attention to” WOD
Warmup:
20 minutes easy:
2 minutes of each:
2 rounds:
1- Calories
2- Cat and Camel Stretch on Dowel
3- Straddle Sit on Floor + Reach side-to-side
4- Pigeon + Groiner Lunge Step (alternate legs)
5- Plank to Down Dog
Workout:
“Fight Gone Bad” Remix
3 rounds:
30 seconds on, 30 seconds rest:
Wallballs (to selected depth)
Kb swings
Box step ups
Push Press
Bike / Ski
So….do you know which movie the WODs are named after? Here’s one last hint:
Looking for more pregnancy-friendly WODs?
We have much more in the Momma Bear Pregnancy Signature Series.
