CrossFit Open 19.5

Wow, what a way to end this Open! Going out with a bang…and a lot of people laying on the floor because of all those thrusters!

Symptoms for injured athletes: Pain, numbness, tingling, etc.

Symptoms for pregnant and postpartum athletes: Coning, leaking, pain, pelvic discomfort, pressure (in stomach/belly, pelvis or “down there”).

Injured Athletes

As a physical therapist, my professional recommendation is if something hurts, don’t do it.

Shoulder/Arm Injury:

  • Thrusters: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:

    • Scale the weight.

    • Consider using DBs, this can help with overhead pressing pain.

    • Scale to a front squat.

    • Modify to a front squat & landmine press.

  • Chest to Bar Pull-ups:

    • Be mindful that the bigger kip may cause more shoulder pain.

    • Consider scaling to traditional pull-ups or ring rows or another substitute.

    • Make sure your upper back is warmed up & primed.

Hip/Knee/Leg Injury:

  • Thrusters: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:

    • Scale the weight.

    • Use a box or similar target to decrease the range.

    • If you’re unable to squat, consider substituting the bike and/or presses.

  • Chest to Bar Pull-ups:

    • Probably the hardest thing is getting on/off the bar- use a box & be careful!

Back Injury:

  • Thrusters: Definitely make sure you’re lifting with good technique. Consider the following if the thruster is painful:

    • Scale the weight.

    • Use a box or similar target to decrease the range.

    • Keep your core active as you press the bar overhead- don’t let your back over-arch & those ribs flare up!

  • Chest to Bar Pull-ups:

    • Be mindful that the bigger kip may cause more back pain.

    • Consider scaling to traditional pull-ups or ring rows or another substitute.

Pregnant Athletes - Focus on moving at a consistent pace. Don’t get hung up on the weights or the movements, scale it appropriately & just move!

  • Thrusters:

    • Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.

    • Squat to a depth that is comfortable to you. Use a bench or box if necessary.

    • Use a weight that is NOT heavy.

    • Watch your alignment with going overhead. Have a coach or friend take a look at you- are you coning? How does it feel going overhead- sometimes going overhead also pulls on the belly.

    • If going overhead is not comfortable, scale to front squats.

    • Consider scaling the reps as needed.

  • Chest to Bar Pull-Ups: I do not recommend kipping beyond the first trimester, due to the stretch and stress it puts on the abdominals.

    • Some scaling options:

      • Strict pull-ups with a band (be careful getting in & out of the band).

      • Ring rows

      • Seated pull downs with a PVC

      • Whatever option is chosen, please no coning!

    • Inhale on the pull, exhale down.

    • Consider scaling the reps as needed.

Postpartum Athletes - Focus on moving at a consistent pace. Don’t get hung up on the weights or the movements, scale it appropriately & just move!

  • Thrusters:

    • Focusing on breath is important here, exhale with coming out of the bottom of the squat, inhale back down.

    • Squat to a depth that is comfortable to you. Use a bench or box if necessary.

    • Use a weight that is NOT heavy.

    • Watch your alignment with going overhead. Have a coach or friend take a look at you- are you coning? How does it feel going overhead- sometimes going overhead also pulls on the belly.

    • If going overhead is not comfortable, scale to front squats.

    • Consider scaling the reps as needed.

  • Chest to Bar Pull-Ups: I do not recommend kipping beyond the first trimester, due to the stretch and stress it puts on the abdominals.

    • Some scaling options:

      • Strict pull-ups with a band (be careful getting in & out of the band).

      • Ring rows

      • Seated pull downs with a PVC

      • Whatever option is chosen, please no coning!

    • Inhale on the pull, exhale down.

    • Consider scaling the reps as needed.

    • If postpartum athletes can hang from the bar with no coning, I recommend giving pull-ups with a band a try if they feel comfortable.

    • Focus on staying in hollow position during pull-ups.

Good luck!!!

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 courses 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.