19.4

Here we go; the second to last workout for the 2019 Crossfit Open.

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

M 95 lb. W 65 lb.

Time cap: 12 minutes

Here are my recommendations for scaling/modifications.

Snatches:

Depending on the athlete and how much your belly has grown you might not need to scale this one. If you choose not to RX the weight/movement make sure you ask yourself why? Also, is this a lighter weight for you? Or is this a weight you "can" do but its challenging? If that's the case maybe this is not the time to do that? :) I know that's not what you want to hear, but trust me, you won't regret it in the long run!

Another thing to keep in mind if you don't scale; are you able to keep the barbell close to your body? When we work so hard to 'perfect' our form before pregnancy we don't want to loose out on all the hard work by implementing bad habits like letting the bar get away from our body; to avoid hitting our tummy.

So if you're deciding to scale here are some ideas!

- Decrease the weight

- DB Snatch

- Double DB Snatch

- Hang DB Snatch

- Decrease the reps

Bar-facing Burpees:

If you are choosing to RX this, which I'm not recommending, but I know that some of you will choose to anyway, you can grab weights to place your hands and your feet on when you jump. This will allow space for your tummy but will still keep you 'level'.

If you're scaling try one of these options:

- Step over the bar instead of jumping over with two feet

- Do regular burpees (not what I recommend but this could be a better option than jumping over the bar)

- Slowly lower yourself down, step back, perform a push up, step forward, and stand back up.

- Burpees to a box or bench

- Wall Push Ups

- 12/10 Cals on bike/rower/ski-erg

Bar Muscle Ups:

If you're like me this is one of the hardest to choose to modify/scale. I know I can do this movement (well at least months ago I could 😜) but I know it is NOT what I should do now. Risk vs Reward => Keep that in mind! Is it really worth the risk if you fall just to complete this movement?

Scaling/modification Options:

- Ring Rows (The further your feet are to the rings the easier/more modified the movement will be)

- Rack Pulls (Inverted rows)

- KBS

As always: be sure to watch for and pay attention to any: Pain, Pressure, Coning, Peeing, and Overexertion. These are major signs you need to scale more or completely stop the movement.

Don't forget to BREATHE! Exhale typically during points of most exertion like when you push up from the bottom of a burpee/push up or when you pull yourself towards the ring. Breathing can be tricky with snatches. Ask if you need help! Depending on the individual you might have to breathe different to accommodate your core differently. Just avoid the breath hold!

Lastly, be aware of your alignment and form. If you start to loose proper form on any of the movements consider further scaling/modifying.

You're doing great mama and I'm proud of you! I know how hard this is and I am right there with you. Hang in there and don't forget: This is just a season and we have plenty of time to get back to the movements we love. All in good time. This is not our competition season. This is our mental strength bootcamp. Every workout we choose to do what we should, vs what we can, we strengthen our mental game. Every time we choose not to compare ourselves to others we only make our mental game stronger. Every time we choose to rest when our bodies need it we are making ourselves stronger. We got this mamas!

#Crossfit #OpenWorkouts #Pregnancy #Scaling