The CrossFit Open 20.4 for the Pregnant & Postpartum Athlete


Here we are already at 20.4! Here's the workout:

For time (20 min. cap)

30 box jumps

15 clean and jerks (95/65)

30 box jumps

15 clean and jerks (135/85)

30 box jumps

10 clean and jerks (185/115)

30 single-leg squats

10 clean and jerks (225/145)

30 single-leg squats

5 clean and jerks, (275/175)

30 single-leg squats

5 clean and jerks (315/205)


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 20.4, 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 quite a bit of volume, especially on the lower body, so find a pace and load that you can move well.

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


20 min. AMRAP

30 Step-ups

15 DB Clean & press

30 Step-ups

15 DB Clean & press

30 Step-ups

10 DB Clean & press

30 Single leg squats

10 DB Clean & press

30 Single leg squats

5 DB Clean & press

30 Single leg squats

5 DB Clean & press




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 box jumps (even at a low height), 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.




Dumbbell clean & press: Breathe! Try exhaling as you pull the dumbbells to the shoulders and again as you press overhead (quick inhale between). Keep the ribs stacked over the hips and try not to flare the ribs up while overhead. If starting lower bothers your belly or hips, begin in a hang position. Choose weights that you can move well without losing good techniques. *Although using a barbell may feel okay while pregnant, you have to move the bar around your growing belly resulting in a change to your bar path. This is difficult to relearn and correct later!



Single leg squats: Try exhaling as you come up out of the bottom of the squat. Use a box for assistance and to decrease the range of motion as needed. Reverse lunges and regular squats are other substitutes.

*Full single leg squats are challenging for balance, so they could be riskier for pregnant women and because full range of motion single leg squats is pretty deep, it may cause some discomfort of pain in women that experience symphysis pubis dysfunction.



***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

99 views

© 2019 BOLTE FITNESS

DISCLAIMER- THIS WEBSITE CONTAINS INFORMATION FOR EDUCATIONAL PURPOSES ONLY AND ARE NOT INTENDED TO DIAGNOSE OR TREAT ANY MEDICAL CONDITION, OR REPLACE THE ADVICE OF YOUR HEALTHCARE PROFESSIONAL. IF YOU USE THE INFORMATION ON THIS WEBSITE TO PARTICIPATE IN PHYSICAL ACTIVITY YOU DO SO AT YOUR OWN RISK. USE OF THE INFORMATION MEANS THAT YOU HAVE REVIEWED AND AGREE TO THE WEBSITE PRIVACY POLICY AND TERMS OF USE.