#WorkoutWednesday - Week 12 #MMMomWOD

So I decided to take a little different route today. Normally I share a day's worth of programming from the CrossFit gym my husband and I own. Today I decided to take the programmed WOD for 8/30/18 from CrossFit mainsite. I know there are some gyms that follow CrossFit mainsite's programming, and some individuals may follow it on their (unaffiliated with any box). Please note that I added the warm-up, mobility and skill work based on the mainsite WOD.

Let me know what you guys think!

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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.


  • Sumo squat: Some women may or may not be comfortable in this low position. This stretch is about opening up the hips in anticipation for the squat snatches.

    • Pregnant/postpartum athletes: Squat to a level that is comfortable, and have a surface to sit on if needed.

    • Pregnant/postpartum athletes: Consider doing squats for the duration of the stretch instead of holding.

  • Box shoulder stretch: This stretch is to help open up the shoulders and loosen up in preparation of the couplet.

    • Pregnant athletes: I'd recommend staying away from this stretch and instead do single arm stretching up against the rig (one arm reaching up along an upright and then lean forward until a stretch is felt).

    • Postpartum athletes: Can perform the stretch as intended as long as there is no pain.

    • Both pregnant & postpartum athletes should only stretch in a comfortable range- do not push it!

Skill work

  • Pregnant athletes may choose to run through the Burgener warm-up, but should keep in mind that their barbell path is altered.

  • I would not recommend pregnant and newly postpartum athletes perform the drop snatch. See the WOD.


  • Once past the first trimester, I recommend athletes perform a power snatch + overhead squat.

    • Catching the barbell in the bottom of the squat can put additional (& unneeded) stress on the pelvic floor.

    • Exhale on pull and during the catch.

  • If athletes are finding that they are having to take the barbell way around the belly, consider performing overhead squats for the WOD instead.

    • Inhale down, exhale up.

    • We work so hard to establish a good barbell path - continuing to perform barbell movements around a belly causes a deviation from that good barbell path. That means after the pregnancy, you have to re-learn your barbell path!

  • I also recommend athletes who are further along consider going from the high hang position, to avoid contact with the belly.

  • Postpartum athletes- find a weight that feels light and you can perform each rep with good technique.

    • Newly postpartum athletes may benefit from doing power snatch + OHS instead of squat snatch. Again relating back to the extra stress of catching in the bottom of the squat on the pelvic floor.

  • For push-ups, elevate hands on dumbbells for all options performed on the floor once the belly is showing. Lower to depth of shoulders to the dumbbells.

    • Options for modifications:

      • Regular push-ups, elevating hands on dumbbells to make room for belly.

      • Push-ups on knees, still elevate hands on dumbbells.

      • Incline push-ups with hands on box, bench or wall.

    • Inhale down, exhale up.

  • Athletes who are postpartum may use similar scaling/modifications as pregnant athletes. I would recommend newly postpartum athletes scale the movement to a modification that puts less stress/demand on the abdominals.

  • Have someone watch for coning with push-ups.

If I were to do this workout tomorrow, I would perform it as prescribed at 11 months postpartum. The biggest challenge for me would be the push-ups, I fatigue quickly with this movement! I would focus on engaging my abs and glutes throughout the push-up, exhaling and driving up through the heel of my palms.

When I was newly postpartum, I did not perform squat snatches- honestly probably not until I was 4-5 months postpartum. I felt uncomfortable catching even an empty bar in that position and was not willing to compromise my pelvic floor! (risk vs reward!) I would have also performed the push-ups with hands elevated on box.

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.