CrossFit Pregnancy Workouts: Training Through Pregnancy

This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

CrossFit during pregnancy has become a growing trend among expectant mothers, thanks to its focus on functional movements, strength training, and a strong sense of community. 

As a pregnant woman, staying active can contribute to better health outcomes for you and your growing baby. 

However, the most important thing to remember is that every pregnancy journey is unique, and your exercise routine should reflect your individual needs.

CrossFit workouts during pregnancy can offer incredible benefits, but they require a carefully scaled approach to ensure safety and effectiveness. 

Whether it’s your first pregnancy or you’re an experienced athlete, understanding how to adapt your CrossFit training to your changing body is crucial.

In this blog, you’ll learn about the benefits of CrossFit during pregnancy, how to modify workouts safely, trimester-specific tips, and exercises to avoid. 

We’ll also discuss the warning signs that signal when you should stop exercising and seek advice from your healthcare provider. 

By the end, you’ll have a comprehensive understanding of how to navigate CrossFit through every stage of your pregnancy journey.

Is CrossFit Safe During Pregnancy?

The good news is that CrossFit can be safe for pregnant women when properly modified and guided by a healthcare provider or qualified CrossFit coach. (1)

Regular exercise, including CrossFit, has been shown to provide numerous health benefits for expectant mothers, such as improved cardiovascular health, better weight control, and a reduced risk of gestational diabetes. 

However, safety should always come first, and your fitness routine must adapt to your body’s changes during pregnancy.

Why Safety Matters

Your body undergoes significant physical changes during pregnancy, from shifts in your center of gravity to increased abdominal pressure. 

These changes mean that certain movements, such as box jumps or heavy lifting, may no longer be appropriate as your pregnancy progresses. 

Exercises like wall balls or overhead squats may need modification to reduce strain on your abdominal muscles and pelvic floor.

The general rule is to avoid high-impact exercises or anything that feels like too much pressure on your body. 

By listening to your body and focusing on proper form, you’ll minimize risks and make the most of your workouts.

Start With Your Healthcare Provider

Before continuing or starting CrossFit while pregnant, consult with your healthcare provider to ensure you’re cleared for physical activity. 

Your health care provider will assess factors like your fitness level, pregnancy health, and whether you have an uncomplicated pregnancy. 

This step is essential, as every woman’s right approach to exercise depends on individual circumstances.

If you’re cleared, your CrossFit training can be adjusted to your needs with the help of a coach experienced in crossfit pregnancy modifications. 

Together, you’ll develop a properly scaled workout plan that aligns with your fitness goals while prioritizing safety.

Personal Factors That Influence Safety

Your fitness level and exercise routine before pregnancy play a significant role in determining what’s safe for you now. 

If CrossFit has been part of your life for a long time, you’ll likely find it easier to adapt. 

On the other hand, if you’re new to CrossFit, starting with low-intensity aerobic exercise and progressing gradually might be the better option.

Additionally, pay close attention to how you feel during and after workouts. 

Symptoms like pain, excessive fatigue, or abdominal coning could signal the need to scale back. (2)

Remember, your goal is to maintain a healthy lifestyle without compromising the health of your growing baby.

By combining consistent exercise, close attention to your body’s signals, and expert guidance, you can safely enjoy the benefits of CrossFit throughout your pregnancy.

Potential CrossFit Pregnancy Workouts

These workouts are potential generalized options that accommodate the physical changes that come with pregnancy and prioritize safety while maintaining fitness. 

However, I cannot stress the importance of individualizing your workouts while you are pregnant and consulting your physician and/or coach to account for your unique needs to make changes as needed. 

First Trimester Workouts

Mixed Modal Workout

AMRAP (As Many Rounds as Possible) in 12 minutes:

• 10 Air Squats
• 8 Ring Rows
• 6 Push Press (light weight, focusing on form)
• 200m Row

Cyclical Only Workout

EMOM (Every Minute on the Minute) for 20 minutes:

• Minute 1: 250m Row
• Minute 2: 200m Run
• Minute 3: Rest or light walking

Second Trimester Workouts

Mixed Modal Workout

4 Rounds for Time:

• 10 Front Squats (light weight)
• 8 Ring Rows or Banded Pull-Ups
• 12 Wall Balls (light to moderate weight)
• 400m Row

Cyclical  Only Workout

For Time:

• 5 rounds:
  • 500m Row
  • 250m Run
  • Rest 2 minutes between rounds

Third Trimester Workouts

Mixed Modal Workout

3 Rounds for Time:

• 10 Sumo Deadlifts (light weight, focusing on form)
• 8 Dumbbell Strict Press
• 10 Kettlebell Swings (light to moderate weight)
• 500m Row

Cyclical Only Workout

EMOM for 20 minutes:

• Minute 1: 400m Row
• Minute 2: 15 Calorie Assault Bike
• Minute 3: Rest or light walking

Benefits of CrossFit While Pregnant

CrossFit workouts offer a wide range of physical and emotional benefits for expectant mothers, helping you stay healthy and energized throughout your pregnancy journey. 

When approached with proper modifications and guidance, CrossFit can be a valuable part of maintaining a healthy lifestyle during this transformative time.

Physical Benefits

Engaging in consistent exercise like CrossFit while pregnant provides numerous physical advantages, including better health outcomes for you and your growing baby.

• Lower Risk of Complications
  Regular CrossFit training can lower your risk of gestational diabetes, hypertension, and preeclampsia by promoting cardiovascular health and better blood sugar regulation. (3)
  
• Improved Strength and Flexibility
  Functional movements, such as sumo deadlifts and kettlebell swings, help you maintain and even improve your overall strength and flexibility, preparing your body for the physical demands of labor and delivery. (3)
  
• Healthy Weight Maintenance
  Maintaining a healthy weight during pregnancy is critical, and CrossFit can help you achieve this goal by balancing strength training with aerobic exercise. (3)

Mental and Emotional Benefits

CrossFit doesn’t just improve your physical health—it also has significant mental and emotional advantages that can enhance your pregnancy experience.

• Reduced Stress and Anxiety
  The high-energy environment and sense of community in CrossFit can help alleviate stress and anxiety, allowing you to feel more confident and grounded.
  
• Increased Energy and Improved Mood
  Exercise releases endorphins, boosting your mood and providing higher energy levels to tackle daily tasks. Even a properly scaled workout can make a big difference in how you feel. (3)

General Guidelines for Training Safely

The most important thing to remember about CrossFit while pregnant is that safety should always come first. 

By following these general guidelines, you can continue training confidently while minimizing risks.

Listen to Your Body

Your body will let you know when something doesn’t feel right. 

If you experience discomfort, fatigue, or much pressure on your pelvic floor or abdominal muscles, adjust your intensity or frequency.

Rest when needed—adequate rest is just as important as exercise.

Prioritize Proper Form

Maintaining proper form becomes even more critical during pregnancy. 

Avoid pushing weight limits to keep your technique intact. 

Movements like front squats or strict press should be performed within a pain-free range of motion to reduce strain on your body.

Scale Workouts

CrossFit pregnancy modifications are key to staying safe. 

Replace high-impact exercises like box jumps with step-ups or swap pull-up bars for ring rows as your balance and mobility change. 

Scaling ensures you can continue working out without compromising safety.

Stay Cool and Hydrated

Avoid overheating by taking regular breaks and drinking plenty of water. 

Your heart rate may elevate more quickly during pregnancy, so pay attention and slow down if needed.

Avoid High-Risk Movements

As your baby bump grows, avoid exercises that pose a risk of falling or direct impact to your abdomen, such as rope climbs or heavy Olympic lifting. 

Prioritize movements that keep you stable and in control.

By combining these guidelines with support from a healthcare provider and qualified CrossFit coach, you can safely enjoy the physical and mental benefits of CrossFit throughout your pregnancy.

Trimester-Specific Considerations

Your pregnancy journey will require different adjustments to your CrossFit routine as your body changes with each trimester. 

Adapting your exercise regimen to meet your growing baby’s needs ensures that you stay active while prioritizing safety and comfort.

First Trimester

During your first trimester, you may find that you can maintain much of your pre-pregnancy routine with only minor adjustments.

• Minimal Modifications
  This phase often allows you to continue CrossFit exercises with little need for scaling. However, listen to your body, especially if you experience nausea or fatigue, which are common in early pregnancy.
  
• Maintain Routines
  If your fitness level allows, stick to your usual exercise regimen. Functional movements like wall balls and kettlebell swings are generally safe at this stage, provided you’re not overexerting yourself.

Second Trimester

As your baby bump grows, you’ll need to modify certain movements to accommodate physical changes and protect your pelvic floor and abdominal muscles.

• Adjust Olympic Lifts and Barbell Movements
  Movements like overhead squats and sumo deadlifts may require adjustments to your bar path to avoid contact with your belly. Opt for no-contact techniques to maintain safety during lifts.
  
• Prioritize Core Stability
  Exercises that focus on core strength, such as strict pull-ups or planks, should be scaled to avoid placing too much pressure on your linea alba, which could contribute to diastasis recti.

Third Trimester

In the final months of pregnancy, your CrossFit training should focus on staying active while minimizing strain and maximizing control.

• Lighter Weights and Reduced Range of Motion
  This is the time to scale down weights and limit your range of motion. Movements like front squats and push press can still be performed but at a much lighter intensity.
  
• Controlled, Quality Movements
  Emphasize slow, deliberate exercises that prioritize stability and balance. For example, replace high-impact exercises like box jumps with step-ups to reduce strain on your joints.

Warning Signs to Stop Exercising

Knowing when to stop is just as important as knowing how to modify your CrossFit workouts.

If you experience any of the following symptoms, pause your workout immediately and consult your healthcare provider:

Pain or Discomfort

Any persistent pain—whether in your pelvic area, lower body, or abdomen—is a signal to stop. Exercise should not cause discomfort.

Pelvic Heaviness or Dragging Sensation

A sense of heaviness in your pelvic floor or a dragging sensation can indicate excessive strain, which might require rest or a change in activity.

Coning or Doming of the Abdomen

If you notice coning or doming of your abdomen during movements, it’s a sign of increased abdominal pressure that could affect your linea alba.

Adjust your exercises to reduce strain.

Incontinence or Leakage

Urinary or fecal incontinence during workouts signals that your pelvic floor muscles may be under too much pressure.

Scale back and consult a healthcare provider for guidance.

By paying close attention to these trimester-specific guidelines and warning signs, you can navigate your CrossFit training safely and confidently throughout your pregnancy.

CrossFit Modifications for Pregnancy

As your pregnancy progresses, modifying your CrossFit workouts is essential to ensure safety and comfort while maintaining an effective exercise routine. 

Here are some common CrossFit exercises and their safer alternatives that I have used to modify my client’s training.

Box Jumps → Step-Ups

Replace high-impact box jumps with step-ups to eliminate the risk of falling and reduce strain on your pelvic floor. 

Step-ups are a controlled movement that still engage your lower body while ensuring stability.

Squat Cleans → Front Squats

Squat cleans involve rapid movement and coordination, which can become challenging as your baby bump grows. 

Switching to front squats helps you maintain strength in your lower body while prioritizing proper form and balance.

Running → Rowing or Biking

Running, particularly in the later trimesters, can place stress on your joints and pelvic floor. 

Opt for rowing or biking instead to engage in aerobic exercise that is low impact and adjustable to your fitness level.

Pull-Ups → Ring Rows or Banded Pull-Ups

As your body changes, pull-ups may become more difficult or uncomfortable. 

Ring rows provide a safe, scalable alternative that allows you to adjust resistance. Banded pull-ups are another option for maintaining upper body strength while reducing strain.

Rope Climbs → Ground-Based Pulling Movements

Rope climbs carry a higher risk of falls and require significant core engagement. 

Substitute them with ground-based movements like sled pulls or horizontal rows to mimic the pulling action in a safe and controlled manner.

Final Tips for CrossFit During Pregnancy

Every Pregnancy Is Unique

Your experience with CrossFit during pregnancy will depend on factors such as your fitness level, pregnancy health, and how your body adapts to physical activity.

Trust your instincts, and don’t compare yourself to others.

Communicate with Coaches and Healthcare Providers

Work closely with a qualified CrossFit coach who understands pregnancy modifications and consult your healthcare provider regularly. 

Their input ensures that your workout routine is aligned with your needs and abilities.

Prioritize Rest and Recovery

Adequate rest is vital during pregnancy, as your body is already working hard to support your baby.

Incorporate rest days into your routine and listen to your body when it signals the need for extra recovery.

By adapting your CrossFit workouts with appropriate modifications and staying attuned to your body’s needs, you can continue enjoying the sense of community and benefits of exercise throughout your pregnancy journey.

Final Thoughts on CrossFit Pregnancy Workouts

CrossFit can be a safe and effective way to maintain your fitness throughout pregnancy when approached thoughtfully and with proper guidance. 

By understanding the physical and emotional benefits, following safety guidelines, and making trimester-specific modifications, you can enjoy consistent exercise that supports your health and the health of your growing baby.

Remember, every pregnancy is unique, and what works for one expectant mother may not be suitable for another. 

Consult your healthcare provider to ensure your CrossFit routine aligns with your pregnancy journey, and work with a qualified CrossFit coach to implement personalized modifications.

Your safety and comfort are the most important things. 

With open communication, proper adjustments, and a focus on listening to your body, CrossFit can empower you to stay strong, confident, and connected to a sense of community during this incredible time. 

If you’re ready to start or continue your journey, take the next step by consulting your healthcare provider and exploring options for tailored CrossFit training.

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster. 

References: 

1. Schlegel, P. (2023). From caution to guidance: a narrative review of CrossFit during pregnancy. Human Movement, 24(3), 1-10. https://hummov.awf.wroc.pl/pdf-186687-111718?filename=111718.pdf 

2. Onward Physical Therapy. (n.d.). CrossFit during pregnancy: Safe modifications. Retrieved November 27, 2024, from https://onwardphysicaltherapy.com/crossfit-during-pregnancy-safe-modifications/

3. CrossFit. (n.d.). Is it safe to do CrossFit while pregnant? Retrieved November 27, 2024, from https://www.crossfit.com/essentials/is-it-safe-to-do-crossfit-while-pregnant