*Disclaimer: this page is not intended to replace medical advice. We encourage all athletes to consult with their doctor before making decisions regarding exercising while pregnant.

If you are reading this it's because you are pregnant, planning to get pregnant, or maybe just interested about CrossFitting while pregnant. That is great because this page is for all three of you!

The main consideration for athletes taking classes while pregnant is workout scaling. You can still train while pregnant, however, as you get further into your pregnancy you may need to adjust the movements and intensity of workouts. We encourage athletes who are pregnant to educate themselves on scaling options, come to class with a daily plan for the workout, and run the plan by your coach.

Although this page focuses on scaling, having the right mindset towards training is equally as important. Here are a few key mindset points, from athletes who have done CrossFit while pregnant.

  • Remind yourself every training day that you are pregnant. Be grateful for your healthy body and that it's not the end of the world if you can no longer do a movement.
  • Safety is #1 priority for you and your baby.
  • You WILL need to make adjustments based on the movements, type of workouts, and how you are feeling each day. Your energy levels are going to be lower in the first trimester and you may find it difficult to get to the gym regularly during this time, and that's OK! Your energy should return in the second trimester. Going into your third trimester, training may feel harder and more draining with the weight gain so adding rest-time and reducing intensity will be important.
  • Listen to your body, if you're not comfortable with the movement don't do it!

 

how to approach a workout

Before starting a workout you should have an idea of how you wish to scale it. Make sure to relay your ideas to your coach and come up with a game plan that works for you. For ideas on how to scale common movements, see below:

SCALING

Running  200m sled drag with 25-45lb to replace 400m run. Sled straps on shoulders  Sled push. Weight that makes 2min effort  Row 500m  Assault Bike 0.4-0/0.6 miles

Running

200m sled drag with 25-45lb to replace 400m run. Sled straps on shoulders

Sled push. Weight that makes 2min effort

Row 500m

Assault Bike 0.4-0/0.6 miles

double unders  Singles, or scale back the total number of double-unders  8kg (17lb) kettlebell swings for half the amount of double-under reps  Assault Bike 15 seconds for 15 double-unders

double unders

Singles, or scale back the total number of double-unders

8kg (17lb) kettlebell swings for half the amount of double-under reps

Assault Bike 15 seconds for 15 double-unders

Rowing  Once compression in the catch position becomes uncomfortable substitute for:  Sled pull, sled push, Ski Erg or Assault Bike

Rowing

Once compression in the catch position becomes uncomfortable substitute for:

Sled pull, sled push, Ski Erg or Assault Bike

kettlebell swings  Lighter kettlebell  Russian swings (to eye level)  Kettlebell deadlifts  Hip extensions or good mornings

kettlebell swings

Lighter kettlebell

Russian swings (to eye level)

Kettlebell deadlifts

Hip extensions or good mornings


squats  Adjust depth and load for comfort  Box squats

squats

Adjust depth and load for comfort

Box squats

deadlift  Scale load  Use sumo stance once belly begins to interfere with thighs

deadlift

Scale load

Use sumo stance once belly begins to interfere with thighs

olympic lifts  Scale load  Scale range of motion  Substitute dumbbells for the bar  Change to power version of the lift - a squat may be added, comfort permitting  If the bar path is required to change due to your growing belly, move to dumbbells or substitute the movement all together.

olympic lifts

Scale load

Scale range of motion

Substitute dumbbells for the bar

Change to power version of the lift - a squat may be added, comfort permitting

If the bar path is required to change due to your growing belly, move to dumbbells or substitute the movement all together.

pull-ups  Strict pull-ups* (can be banded if needed) - 3:1 kipping to strict ratio   Ring rows*  Seated pull-ups to rings  Bent-over dumbbell rows  Rows on a low pull-up bar  *As long as no coning in the belly is observed. More   here  .

pull-ups

Strict pull-ups* (can be banded if needed) - 3:1 kipping to strict ratio 

Ring rows*

Seated pull-ups to rings

Bent-over dumbbell rows

Rows on a low pull-up bar

*As long as no coning in the belly is observed. More here.


sit-ups/ ghd sit-ups/ toes to bar/ knees to elbows  If you are pregnant or less than a year postpartum, just say no to any of the titled movements.  Plank hold - max 20-30s sets  Sideways walking plank - travel horizontally in a plank position (20 feet for every 20 sit-ups)  Side planks, bear planks, birddogs

sit-ups/ ghd sit-ups/ toes to bar/ knees to elbows

If you are pregnant or less than a year postpartum, just say no to any of the titled movements.

Plank hold - max 20-30s sets

Sideways walking plank - travel horizontally in a plank position (20 feet for every 20 sit-ups)

Side planks, bear planks, birddogs

box jumps  Scale box height  Step-ups  Weight set-ups with dumbbells - lower the height of the box

box jumps

Scale box height

Step-ups

Weight set-ups with dumbbells - lower the height of the box

handstand push-ups  Strict handstand push-ups  Seated press with dumbbells  Barbell shoulder press (strict or push press)  Standing dumbbell press on one leg with eyes closed

handstand push-ups

Strict handstand push-ups

Seated press with dumbbells

Barbell shoulder press (strict or push press)

Standing dumbbell press on one leg with eyes closed

burpees  Burpees on a mat  Straight arm burpees  Other metabolic stimulus (ie. wall-balls, kettlebell swings, ball slams)

burpees

Burpees on a mat

Straight arm burpees

Other metabolic stimulus (ie. wall-balls, kettlebell swings, ball slams)