The CrossFit Open 20.3 for the Pregnant & Postpartum Athlete


Let's go! 20.3 has been announced and it's a repeat of 18.4; here's the workout:

21-15-9

Deadlifts (225/155)

Handstand push-ups

21-15-9

Deadlifts (315/205)

50' Handstand walk


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 20.3, 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. This is a heavy and pretty demanding workout, so find a pace and load that is maintainable.

Note that this is just ONE option on how you can adjust this workout to fit what you need.


21-15-9

Deadlifts

Landmine presses

21-15-9

Deadlifts

Bear crawl




Deadlifts: Breathe! Try exhaling (lift pelvic floor, draw belly button in and up) as you stand up. I would highly suggest scaling the weight back quite a bit here. Move for quality rather than quantity and remember-just because you can deadlift 300lbs, it doesn't mean it's appropriate right now. *If a standard deadlift doesn't feel good, you could try a sumo (wide stance) or switch to dumbbells.




Landmine press: Breathe! Try exhaling as you push the bar up. Keep the ribs stacked over the hips and try not to flare the ribs up. Dumbbell presses and banded chest presses are other options here. *Due to the high demand of handstand push-ups, 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). Since your center of gravity shifts in pregnancy, it can be much more difficult to find balance, making it a riskier movement.



Bear crawl: Try exhaling as you "step" each time. If you are struggling to maintain pressure or notice any coning in your abdomen, you can sub quadruped shoulder taps (pictured below) or single arm landmine presses.

*As with HSPU, handstand walks are a riskier movement and put a lot of stress on the pelvic floor.





***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!


Follow me on social media for more: Facebook & Instagram


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

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