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CrossFit Open 19.3 Workout Pregnancy Modifications

CrossFit Open 19.3 Workout Pregnancy Modifications

#swolefit | Mar 07, 2019 | 0 comments
  • Post author
    Alix Best

The CrossFit Open is here and we’re in our third week of Open Workouts. This week 19.3 brings with it a 10-minute time cap pumped full of dumbbell work and shoulder intensive HSPUs & walks. Hope those boulder shoulders are ready for this workout, but the real question… is your baby bump ready for 19.3? Let's talk about the CrossFit Open 19.3 Workout Pregnancy Modifications. 

CrossFit Open 19.3 Workout

200ft Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups (HSPU)
200ft Handstand Walk


If you’re a fitchick and crushing your workouts for two, you’re going to want to protect your baby bump while still being able to push your fitness and perform through the Open. This workout definitely isn’t worth crushing your back due to bad positioning or being inverted for too long losing control of your breathing, so here are our best modification suggestions for successfully completing workout 19.3 pregnant (pre-natal or post-partum as well).

200ft Overhead Dumbbell Lunges

Girl, you’re going to want to chill on these. That means focusing on breathing so and taking regular breaks throughout the movement. Similar to swimming and breathing, give yourself a break every 3-6 steps so that you keep your heartbeat under control and keep that oxygen flowing to your little peanut. You could also go the time cap route by setting yourself a limit around the 2-minute mark and moving on.

Additionally, you’ve got a couple scaling options when it comes to your weight. I mean, really, you’ve got an extra dumbbell on your tummy, you don’t necessarily need another one. Depending on how far along you are, you can front rack the weight or simply drop the weight all together. 

Your pelvic floor is going to get hammered in this movement, let’s just be honest about it. When we lunge, the pressure mounts in the pelvic floor region, which can cause unnecessary strain, stress, and other issues, especially in pregnant women. Our suggestion? Don’t let your ego get in the way on this one. You don’t have to go all the way down to the floor, even though we’re taught to get that knee all the way to the ground. Make sure your front knee doesn’t go over toe and if your strength or range of motion is keeping you from a full depth lunge, listen to your body sister and pump the brakes on your range of motion throughout the movement. 

50 Box Step Ups

If you have any pain or uncomfortability with that large range of motion required for stepping up onto a regular size box it may be a good idea to slow down your movement and opt for a shorter height. If your belly is getting in the way of your full ROM and you can’t get the leg on the box sturdy enough to support the entire movement, flip that wood over and make it shorter. 

We also suggest giving yourself a time cap on this movement and paying attention to your breathing. A good rule of thumb for you and your boxmates to know is to make sure that throughout 19.3 (and any workout, really) a pregnant woman must be able to have control of her breath enough to be able to still talk, even while heavy breathing. If you can’t have a conversation, then it’s definitely a sign that you need to slow down your movements and take it a bit easier, for the sake of you and the boo.

50 Strict Handstand Push-Ups

Hey there box push-ups, yep, you read that right! We’re going to recommend substituting strict HSPU with box push-ups as they’re more suitable for the mamas. While this may seem a bit obvious, it’s important to realize that getting inverted for strict HSPUs aren’t the best option for many pregnant women, regardless of where you are on your journey. Trust us, the 50 box push-ups will still give you a run for your money, so beware of your breathing patterns and set yourself a limit to take a break at. Say, every 3-6 reps, pause, gather yourself, then go at it again.

200ft Hand Stand Walk

Obvi a no-no. The theme for 19.3 is, drumroll please, take scheduled breaks. You can skip this section all together or opt for another movement that your coach suggests ;)

Is CrossFit Safe For Pregnant Women?

Yes, for most healthy pregnant women, unless directed otherwise by a physician, CrossFit is safe for pregnant women, especially if it's something you've been doing since before you got pregnant. Being pregnant isn't a disability and exercise is wonderful for a growing mother's body. More often than not exercise, and CrossFit during a pregnancy, gives way to faster recovery times soon after giving birth. We recommend following the guidance of a pelvic-floor specialist and coach who is knowledgeable in coaching women who may become, are, or who have been pregnant for the best guide to movements and restrictions.

CrossFit HQ even has a section about it on their website where they state, "CrossFit is a strength and intensity based fitness program, however, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity."

CrossFit Open 19.3 Workout Pregnancy Modifications

The CrossFit Open 19.3 Workout Pregnancy Modifications should be a guide, but not an end-all. Listen to your body, talk to your coaching staff, keep a solid pace, and most of all HAVE FUN! While the Open is a great opportunity to challenge yourself, step out of your comfort zone, and push your training and fitness to its limit, remember to be safe and don’t let your ego get in the way, it’s not worth it, we promise.

If you have other pregnancy modification suggestions for workout 19.3 drop a line below in the comment section, we’d love to hear from you!

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  • Post author
    Alix Best

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