The CrossFit Open 21.3 & 21.4 For The Pregnant & Postpartum Athlete

The CrossFit Open 21.3 & 21.4 for the Pregnant & Postpartum Athlete


Here we go! We are at the final week of the CrossFit Open and here is the two part workout:

For time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Time cap: 15 min.


Immediately after 21.3 (or hitting the time cap):

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time cap: 7 min.



Before diving into strategies for 21.3 & 21.4, 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 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.


Now, on to the workout for pregnant and postpartum athletes. Couplets like this can be really fun (and easy to remember what’s next-ha!), but just because it’s simple, don’t underestimate it!


This is a bit of a longer workout with HIGH volume, so finding a pace that you can manage throughout the workout will be important. Remember that you can rest if you need it and try to maintain a good breathing strategy through the movements.



This is just ONE option on how you can adjust this workout to fit what you need:

15 min. AMRAP (moving for quality vs. quantity)

15 landmine front squats

15 kettlebell swings

15 landmine thrusters

15 landmine front squats

15 ring rows

15 landmine thrusters

15 landmine front squats

15 box dips

15 landmine thrusters


*rest as needed, then:

5 min. AMRAP (moving for quality)

Alternating 1-arm dumbbell deadlift + hang clean + press

*Perform a rep of each exercise on the right side, then a rep of each on the left side. Repeat for 5 minutes.