#WorkoutWednesday - Week 10 #MMMomWOD

Welcome to week 10!

Little misnomer, you don’t need to have a perfect substitute for a movement, even though that’s what I generally give you. If it’s a workout with majority lower body, you could substitute something upper body or cardio in instead. It’s about moving!

Special thanks to my hubby, Bill Bacarella, owner & head coach of Light the Fire CrossFit, for allowing me to use his programming for this series of blog posts. 


Warm up

  • Pass throughs & OHS squats: Keep in mind alignment (ribs in relation to pelvis) & go to depth on squats that feels comfortable.

  • OHS walk: This is probably ok for those whose belly isn’t too big, but be mindful that the “walking” aspect may cause discomfort/symptoms for those who have had pubic symphysis issues.

    • Scale to air/OH squats.

  • OHS hop: I would not recommend an athlete perform this movement once they get to the 2nd trimester.

    • The impact of the hopping on the pelvis, possibility of falling/losing balance are the main reasons I would not recommend this.

    • Scale to sumo squat stretch if comfortable or other position that allows for a stretch in the bottom of the squat.

  • Y’s-T’s-W’s: These are performed in a bent over position, depending on how far along the athlete is, they might not be comfortable to perform and/or may cause coning.

    • I would recommend scaling the athlete to perform in upright standing or sitting posture, and use of a band. Keep the same movement pattern.

    • Exhale with pull.


  • Snatch Complex: I would not recommend athletes perform squat snatches once they get into the 2nd trimester. Catching in the bottom of the squat can put a lot of stress on the pelvic floor, which we know we don’t need to do at this point.

    • Instead, perform the snatches as “power”. Choose appropriate weights that cause no symptoms. I would also be ok if an athlete wanted to just stay at one weight or not jump up in weight every round.

    • For those whose belly is beginning to get in the way a little bit, I’d recommend performing all 3 lifts from the hang position, so there isn’t an altered barbell path. Don’t want to worry about having to retrain a barbell path in postpartum!

    • If the athlete is uncomfortable using a barbell or has bumped their “bump”, scale to dumbbells instead.


  • Wallballs: Consider scaling the weight, so athletes can hit the target without having to jump, and also to keep in the desired 35-40 seconds of work timeframe.

    • I would recommend avoiding jumping with wallballs for the reasons I’ve stated before with jumping – unneeded stress on the pelvic floor, especially with landing & catching the wallball.

    • Inhale down, exhale on the throw. Possibly consider trying to exhale on the “catch” as well if the athlete is having some symptoms. That would change the pattern to inhale before the rep, exhale throughout the rep.

  • Burpees: So many different variations & things to consider!

    • Once the bump begins to show, I would not recommend “dropping” to the floor on burpees as some athletes do. If athletes still feel comfortable going all the way done to the floor, on their belly, I would recommend they do so carefully.

    • Consider going down to just a push up plank position instead of the ground.

    • Step out & up instead of jumping out/up (that jumping thing again!).

    • Watch for coning in the bottom position (if not on the floor), and as pushing back up.

    • Another popular modification is incline push up and air squat. Basically you want to find an appropriate movement that can serve as a cardio stimulus- this could be slamballs, KB swings, bike, rower, etc.

I didn’t do this workout- it fell on a Thursday and I normally have taken Thursdays as a rest day in the past. If I were to have performed it, I probably would have used a 14# wallball and scaled the reps, or kept the reps the same and used a 12# wallball.

I modified my burpees to plank burpees for most of my pregnancy until the last half of my 3rd trimester, when I started to cone. At that point I think I substituted the bike or slamballs.

Coaches - 

When considering scaling an athlete, try to keep in the mind what functional movement is being performed. Is it a variation of the squat, hinge, pull, push, etc.? Try to maintain the integrity of the functional movement, while modifying it a level that is appropriate for your individual athletes. If you would like to learn more about coaching pregnant and postpartum athletes, please look into Brianna Battles' coaching course here. For questions regarding scaling/modifications for the injured athlete, please feel free to contact me and/or work directly with the athlete's healthcare provider.

***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.

***I recommend all postpartum women get assessed by a pelvic floor physical therapist. Find one by you here. I also highly recommend finding a Pregnancy & Postpartum Athleticism coach by you to go over strategy with specific exercises, programming and recommendations. Find one here.

***At any sight of coning with any movement, stop. Stop if you begin experiencing "leaking", sensation of something "falling out" and/or anything that doesn't feel right. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy. If you continue to have symptoms, scale the movement more or stop the workout. If you haven't consulted with a healthcare provider and/or postpartum fitness specialist regarding your symptoms, please do.

If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.