The CrossFit Open 21.1 for the Pregnant & Postpartum Athlete

Here we go! The 2021 CrossFit Open has officially begun. This year, the Open is structured in a very different way than years prior and I think they’ve made some great changes by adding more divisions to be even more inclusive. Even though there are scaled options for each of the workouts, pregnancy and postpartum are very different seasons that deserve different considerations than random lists of exercises that are okay or exercises that should be avoided.

Before diving into strategies for 21.1, 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 or trying to prove something early on postpartum.

  • 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.

  • Think about the risk vs. the reward of doing each movement and whether or not it will serve your long term goals.

21.1 Open Workout

For time:

1 wall walk

10 double unders

3 wall walks

30 double unders

6 wall walks

60 double unders

9 wall walks

90 double unders

15 wall walks

150 double unders

21 wall walks

210 double unders

Time cap: 15 min.

Here is one way (there are SO many options here!) you can make this work for where you are at:

15 min. AMRAP (moving for quality)

1 shoulder tap (per side) + push-up

10 quick plate step ups

3 shoulder tap + push-up

30 quick plate step ups

6 shoulder tap + push-up

60 quick plate step ups

9 shoulder tap + push-up

90 quick plate step ups

15 shoulder tap + push-up

150 quick plate step ups

21 shoulder tap + push-up

210 quick plate step ups

Shoulder taps + push-up: Perform a shoulder tap on each side, then a push-up. Try these from an incline, in a quadruped position, or in a plank if you don’t experience any symptoms. It may be helpful to use an exhale as you do the shoulder taps and as you perform the push-up to help manage pressure in your abdomen.

*Due to the high demand of wall walks, they can put more pressure and stress into the linea alba and the pelvic floor (e.g. coning of the abdomen, leaking, and/o