The CrossFit Open 20.5 for the Pregnant & Postpartum Athlete

It's the final week of the CrossFit Open and workout 20.5 has been released! Here's the workout:

For time (20 min. cap) Partitioned any way you like:

40 Ring Muscle Ups

80 Cal. Row

120 Wallballs

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 jumping into strategies for 20.5, 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, but with a new twist of being able to partition the reps however you would like, so move for quality reps.

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

Partitioned any way (20 minute cap):

40 Ring rows + ring dips

80 Cal. row

120 Wallballs