CrossFit Open 17.4 WOD Pregnancy and Postpartum Recommendations

Workout CrossFit Open 17.4 WOD

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. Target

 

<strong>Recommendations for timing:

Pregnant women and returning moms have a hard time with these highly aerobic, heart thumping workouts. Especially during a time when you need to be focused on mechanics for safety and proper core engagement. You can’t focus when you’re going at lightning speed! To proficiently move through with a steady pace, turn this into a circuit so you’re performing 15 of each movement 3 times and the final set 10s

During Pregnancy – listen to your body and move at a comfortable pace FOR YOU.

Postpartum – pace yourself, focus on your core and breath, focus on movement patterns, newly pp? drop the last round so you finish at the same time

Recommendations for the movements:

Lighten the deadlifts, wall balls, rows for your athleticism and comfort level. If you’re feeling wiped out or fatigued, go lighter.

Deadlifts in 2nd and 3rd to accommodate baby bump, substitute regular deadlifts with wide stance, RDLs, or elevated.

Rowing for 2nd and 3rd trimesters – if uncomfortable, switch to bike, skiErg, or walk a treadmill

Handstand push ups in 1st – test for dizziness/nausea, decrease reps, substitute dumbbell thrusters

Handstand push ups in 2nd – test for proficiency and comfort but I suggest avoiding. Substitute a challenging weight, usually moderate to moderately heavy dumbbells for thrusters

Handstand push ups in 3rd – not recommended.Substitute a challenging weight, usually moderate to moderately heavy dumbbells for thrusters

Postpartum: lighten the loads and dumbbell thrusters for handstand push ups

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