We made it through 21.1 with the introduction of wall walks to the Open and are moving into week two of just three this year. You are in the right place here if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or, if you are a coach.

Some background on me if it’s your first time here. Hi! My name is Kerri Grace. I am a Level 2 CrossFit Coach, Level 1 USAW Coach, Pregnancy and Postpartum Athleticism Coach, and Certified Pre-Postnatal Coach amongst others. I have focused my coaching on the pregnant and postpartum populations after my own experience feeling lost and confused during pregnancy and postpartum, and through diastasis recti and an umbilical hernia. If you’d like to read more about my story you can do so here and here <3

Onto the workout! 21.2 has been announced and here is what’s on the whiteboard:

CF Open 21.2

10, 20, 30, 40, 50 
Alternating Dumbbell Snatches (35#)

15, 15, 15, 15, 15
Burpee Box Jump Overs

20 min time cap

Notes on mindset and overall considerations. Don’t worry about racing through this to make the time cap. 20 minutes is a LONG time to spend going between only two movements, two metabolically challenging movements at that. Pace is going to be key! Start out at a very reasonable pace, you don’t want to start out too fast and burn out quickly. Try to stick to a pace that you can easily maintain for the 20 minutes. I like to phrase this as being a 20 minute AMRAP for Quality with rest as needed.

This brings me to breathing strategy. Breathing through the movements can be important. Try to exhale on the exertion or the difficult part of the movement. For this workout, that would mean exhaling on the lift up in ground to overhead, and inhaling as the weight comes back down or in between reps. For burpees, inhale on the way down and exhale as you push up until standing. 

If you experience any symptoms of pain, pelvic pain or discomfort, incontinence, pressure or feeling of something falling out or your vagina, or pressure/discomfort in your abdomen/midline that may be a sign from your body to stop. Try to switch up your breathing strategy, lessening weight, slowing it down, one of the alternatives for that movement, or, if the symptoms do not dissipate potentially stop the workout. Your long term health and athleticsm is much more important than this workout.

Pregnant & Postpartum Athletes:

Alternating Dumbbell Snatches

Dumbbell Snatches are a great option for pregnancy since we don’t have to worry about disrupting our bar path we’ve worked so hard for. Considerations here could be lowering the weight of the dumbbells, doing hang dumbbell snatches if going to the floor is difficult, or switching it up to dumbbell hang power cleans in order to avoid the bell altogether.

Burpee Box Jump Overs

If you have even a little bit of a baby belly showing, I would not recommend RXing the burpees. Even if you are trying to not slam your belly down to the ground, as you get tired that will become increasingly difficult and can potentially come with risks to baby.

Alternatives: You can do a modified burpee where you jump your feet back, and don’t lower yourself to the ground, burpees on a box or substituting a squat and an incline push up. After your version of the burpee a step up/step over or squat can complete your rep. See the video below some burpee ideas. Russian kettlebell swings, or one handed swings, are another option here.

Good luck and have fun!!!

Want some ideas on what to substitute movements for? I have created this free resource for YOU! If you are pregnant, postpartum, or have pelvic floor considerations and want the confusion taken out of how to modify the most commonly asked about CrossFit movements, you need this.

I go through what, when, how, and also provide video demonstrations for modifications of the following movements:

– Sit-ups
– Burpees
– Pull-ups
– Toes-to-bar
– Muscle-ups

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Stay Strong, Stay Beautiful,

Coach Kerri