Week of CrossFit Workouts-Modified for Pregnancy


Recovery from CrossFit Open workout 16.2

Lots of stretching and mobility! This was actually slightly difficult at home; my dog was really confused and was just in my face the whole time. She’s so darn cute though!


Strength –
– Back Squat 5×5; 2 Minute rest between sets
– American KB Swings x 10; OTM

Conditioning –

For Time 9-15-21
– Calorie Row
– Thrusters (115/75)

Pregnancy Modifications:

I kept it lighter on the back squats, my last set was about 50-55% of my 1 rep max. For the conditioning, I really only modified the thrusters; using kettlebells instead of a barbell. Having a bar in the front rack position puts too much pressure on your ribs and lungs, which is already feeling a lot of pressure while pregnant!


Strength –

OT:90s for 7 Sets
– 1 Power Snatch + 1 Hang Power Snatch

Conditioning –

:45s on/ :15s off; 3rds
– Power Snatch (85/55)
– Wall Balls
– Pull Ups
– Alternating V-Ups

Pregnancy Modifications:

Interval style workouts are great for pregnancy, because you can really go at your own pace and stay with the rest of your classmates. For the strength portion, I used a dumbbell and did 4 alternating snatches. Hang snatches were a little too difficult to get past the bump so I stuck with power snatches from the ground. I used the dumbbell for alternating snatches of the metcon as well. I used the normal target and 14 lb ball for the wall balls, did ring rows instead of pull-ups and hanging knee raises instead of V-ups. If you have good mobility still, these were a good way to work on grip strength and your hip flexors.



Partner Up- complete 8rds (you each will run 4x and row 4x)
– p1- Run 400m
– p2- Row for max distance
Score total meters
After practice skill work on handstand holds, hspu, handstand walking, etc.

Pregnancy Modifications:

I actually didn’t modify this workout too much. The day before, my doctor gave me the go-ahead to do whatever I wanted at this point, so I went ahead and did the whole workout. The run was slow paced, about a 2-2:20 min 400m. I tried to keep the row nice and steady, and got about 450-500m while my partner ran. This was a great recovery WOD, but I was definitely sore that night from the running! Afterwards, I did a few handstand holds (again, my doctor gave me the go-ahead!) and even got some strict push-ups with 3 mats and a plate, then kipping with 1 mat and a plate.


Open Workout 16.3

RX: 7-min. AMRAP:
10 power snatches (75/55)
3 bar muscle-ups

Scaled: 7-min. AMRAP:
10 power snatches (45/35)
5 jumping chest-to-bar pull-ups

Pregnancy Modifications:

This workout I still had to modify the scaled version; I used a 25 lb. dumbbell for the snatches and then did the jumping chest-to-bar pull-ups. This workout really wasn’t too bad to do pregnant: it was short and easy to maintain proper breathing technique using the dumbbell instead of the barbell. I ended up with 110 reps, which was into the 8th round.


My husband was able to come workout with me tonight so we did an extra workout after doing 16.3 since it was only 7 minutes of work.

4 Rounds for time:
10 deadlifts (205/85)
250m row

This took me 7:20 to finish, so in combination with 16.3, it was a pretty short and easy day.

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