Here we go! 20.2 has been announced and here's the workout:
20 minute AMRAP
4 dumbbell thrusters (50/35)
6 toes-to-bar
24 double unders
If this is your first time visiting, a little background on me:
Hey! My name is Anna Bolte and I have been in the fitness industry for nearly 10 years as a CrossFit Level 2 coach, Pregnancy and Postpartum Athleticism coach, certified Exercise Physiologist, and USAW Performance coach. After having my first baby and feeling lost and overwhelmed during those chapters, I shifted my coaching to have a focus on pregnant and postpartum women. I work with women locally (in Arkansas) and remotely online. It brings me so much joy to support and guide women through this season of life!
Before diving into strategies for 20.2, I want to remind you of a few important things during this chapter:
Athlete brain is real, especially during a competitive time like the Open. The Open puts most athletes in a different mindset to allow them to push harder and faster than they normally would. Before going there, think about your current AND long term goals, way beyond pregnancy.
Pregnancy is not forever, but postpartum is. Just because you can do something right now, it doesn't necessarily mean you should.
Pregnancy and postpartum is a really great time to hone in on your movement strategies, as well as to build and maintain a solid foundation for your core and pelvic floor. This is to help set you up as best as you can for long term health, strength, function, and performance.
This is not the most appropriate time to PR a workout or hit a new max.
Risk vs. Reward. What is the benefit of doing an exercise that has potential risks? Can you remove your ego?
Now, on to the workout for pregnant and postpartum athletes. I really love simple ones like this, but they can be deceiving, so move for quality. This is a longer one, so find a pace that is maintainable.
Note that this is just ONE option on how you can adjust this workout to fit what you need.
20 min. AMRAP
4 dumbbell thrusters
6 MB slams
24 step-ups
Dumbbell thruster: Breathe! Try exhaling (lift pelvic floor, draw belly button in and up) as you come out of the bottom of the squat and push overhead. *Going overhead can put more pressure into the linea alba that is already vulnerable in this stage, so if you catch yourself flaring your rib cage up and arching your back as you go overhead or you are feeling any pulling through your abdomen, a banded squat + chest press is another option.
Medicine ball slam: Breathe! Try exhaling as you pick the ball up. Kettlebell swings are another good option here. *Due to the high demand of toes-to-bar, they put more pressure and stress into the linea alba and the pelvic floor (e.g. coning of the abdomen, leaking, and/or heaviness in the pelvic region).
Step-ups: Try exhaling as you step up to the box. Adjust the box height as needed; if you are experiencing any symphysis pubis dysfunction, lower the the height or perform marches instead.
*Even though you may still feel okay doing double unders, they put a lot of stress on already vulnerable tissue in pregnancy and postpartum. Remember: just because you can, it doesn't mean it's appropriate.
AND although single unders are often a sub for double unders for general athletes, they still put a lot of stress on the pelvic floor and I would not recommend them in pregnancy or early postpartum (this varies greatly woman to woman, but I definitely wouldn't suggest them until after 3 months postpartum, once a good foundation has been established and progressed back into impact).
***Things to watch for*** -heaviness/bulging feeling in your pelvic region -coning/doming of the abdomen -leaking -holding your breath -pain
If you do experience any of these, you can try a different strategy, but if nothing changes, stop the workout. Your long term health and performance are more important than this single workout.
As part of the #ppaopenchallenge, the Pregnancy and Postpartum Athleticism team and I will be providing you support, guidance, and strategies to use throughout the Open. We are here to cheer you on, where ever you are at in your life, and to challenge you to participate differently in these chapters.
Lastly, make it fun!! Enjoy the community atmosphere and if you don't feel like participating, don't!
I would love to hear your takeaways! Drop me a comment below!
Questions? Contact me at annaboltefitness@gmail.com or set up a FREE Strategy Call HERE to help get you the guidance you need and deserve!
I am with you! <3
Anna