Scaling CrossFit Workouts for Pregnancy / Sample Workout
It can be really hard for some women to continue training during pregnancy when they're used to doing intense workouts like CrossFit. Many women either push themselves to do what they did before, determined to not lower the weights or modify any movements. The other half give up and decide they can't do anything. - This is a huge shame - group A could cause physical injury and set themselves back in the long run, while group B miss out not only on all the benefits of strength and cardiovascular training (for baby and mum), but often lose a huge part of their social circle. - I train in a CrossFitt-y style both at @crossfittelaviv and at home with my husband. It's so important to me to be able to still be a part of that. - So I'm here to tell you that there is another way, The Middle Way, if you will (just like Buddha intended). What's great about CrossFit is it's INFINITELY SCALABLE. (So is every workout modality, really, they just don't talk about it as much). You can make any workort completely appropriate to any population.
So here's my version of my husband's WOD... And I scaled the SHIT out of this one. But got 10 minutes of moderate conditioning in at the end of my strength workout this fine Saturday morning, and now I'm off to eat (and not drink) with family with a bit of a buzz, but not drained or tired or sore. (I'm 4 months pregnant here).
DT - 5 rounds for time
9 Hang Power Cleans
6 Push Jerks
Here's how I scaled it:
DEADLIFTS ➡ Kettlebell swings (you could also just do lighter Deadlifts) (I used 10 kg, but you can use as much or as little as feels good)
POWER CLEANS ➡ dumbell power Cleans (You can do it with a barbell til the belly gets in the way)
PUSH PRESS ➡ dumbell push press (You can totally do this with a barbell if you can still clean it - I just didn't want to today) - I'm so grateful to @brianna.battles and #ppaopen for showing me it's ok to scale and just enjoy my workout. - #pregnancycrossfit #pregnantcrossfitter #pregnancyworkout #prenatalfitness #scalethatshit #crossfitisrael #crossfit