Motherhood Transition and CrossFit

It’s crucial that as an athlete who is transitioning from/to preconception through AT LEAST the first year postpartum, you recognize that it is crucial to honor the current state of your body as it is either growing and preparing or healing and processing.

I’m not here to give you all of the science, research, or even reasoning behind why you need to avoid these movements, but simply to make sure that when you ask a coach in the gym or decide to Google something, that we are all on the same page and the information is correct

Our recommendations for pregnancy and postpartum are based on developmental kinesiology and as such, the end goal is to create a stable core.

There are a few absolute “DO NOTS” during this transition in relation, not only to CrossFit but health and wellness in general. These include any movement that creates a coning effect of the abdomen or creates pelvic floor discomfort or dysfunction (such as leaking urine). Additionally, any movements or exercise that cause pain or discomfort in the body should be avoided.

Here are some examples of movements to avoid during pregnancy and postpartum:

Kipping, crunches, sit-ups, extended period of planks, toes to bar (including the modification of knees to elbows), mountain climbers, v-ups, L-sits.

As soon as the following movements become inappropriate (form is compromised), uncomfortable, or cause symptoms (including non-painful coning of the abdomen), AND for at least the first 12-16 weeks postpartum, avoid:

Burpees, jump rope (double or single unders), running, box jumps.

As soon as the bar path is impeded (usually in the early second trimester), avoid olympic lifts (snatch, clean).
Establishing a solid core foundation is key before re-introducing these complex and explosive barbell movements – usually 12-16 weeks.

Accessories to Avoid:
Wraps, belts, bands, lifting shoes at least for the first 6-9 months postpartum, but ideally the first year. Stabilize with your own body.

If you have any other questions about transitioning into motherhood and/or postpartum, do not hesitate to ask. While our coaches may not have the answer upfront, it is their job to get you the right information, sooner rather than later.


CrossFit Habu – CrossFit

Warm-up (No Measure)

Independent Stretching


2 Rounds of:

60s Hamstring Stretch

30s Couch Stretch (each leg)


Pistol Skill Work

OR Pistol Box Jump Skill Work

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

12 Pistols, alternating

6 Box Jumps, 24/20”


CrossFit Habu – CrossFit

Warm-up (No Measure)

3 Rounds NFT of:

12 Overhead Squats w/ PVC Pipe

10 Pushups

8 Ring Rows


Ground 2 Overhead:

Options and Skill Work

Metcon (Time)

4 Rounds of:

20 Shoulder Taps, alternating

10 Ground 2 Overhead, 135/95#


CrossFit Habu – CrossFit

Warm-up (No Measure)

Jerk Skill Work – 15 reps of each

1. Jerk Footwork

2. Jerk Overhead Postion

3. Dip

4. Dip & Drive

5. Dip, Drive, Jerk

Metcon (Weight)

3-3-2-2-1-1 Jerk

Work up to a 1RM jerk. You can split or squat jerk.


CrossFit Habu – CrossFit

Warm-up (No Measure)

3 rounds NFT of:

60s Samson Stretch

10 Overhead Squats (PVC)

10 Sit-ups

10 Back Extensions (Superman)

10 Dips


5min of:

Double-Under Skill Work

Metcon (AMRAP – Reps)

5 Rounds of:

1:00 ME KB Swings, 1.5/1 pood

0:30 Rest

1:00 ME Double Unders

0:30 Rest