At some point during your pregnancy, it is likely you will need to start substituting some of the commonly programmed movements in CrossFit and functional fitness. This library gives you a range of ideas for swaps and scales, which you can use depending on what stimulus you are looking for
Pull ups
- Toe spot pull ups
- Banded lat pull downs
- Ring rows
- Seated pull ups to rings
- Bent over row
- Bar rows
Toes to bar
- Overhead band marches
- Bird dog
- Seated knee tucks
- Side planks
- Farmers carry
- Ball slams
Muscle ups
- Seated pull up to rings
- Band or box assisted dips
- Box push ups
- Toe spot transition
- Dip negatives
- Dumbbell pull overs
- Jumping ring mucle ups (low rings)
- Banded pull downs
Burpees
- No push up to floor (squat thrust)
- To knees
- To box
- Plate ground to overhead
Skipping/double unders
- Single unders
- Plate step ups (forward)
- Plate side steps
Push ups
- Push ups on knees
- Push ups on box
- Ring push ups on knees
- Incline pec flys
- Paralette push ups on knees
Handstand push ups
- Seated dumbbell press
- Barbell press
- Pike push ups on box/floor
Rope climbs
- Sled pull
- Banded face pull
Pistols (single leg squats)
- Single leg box step downs
- Air squats
- Weighted step ups
Snatches and cleans
- Switch to dumbbells or kettlebells to avoid drilling an incorrect bar path
- Snatch/clean deadlifts
- Dumbbell high pulls
- Snatch balance/snatch drop
- Thrusters
- Behind the neck snatch grip push press
- Sotts press
Movements likely to continue (if they feel good)
- Step ups
- Squats- front/back/overhead
- Lunges
- Barbell shoulder to overhead
- Box step overs
- Incline bench
- DB snatch/OHS/clean and jerk/thruster
- Barbell thrusters
- KB snatch/OHS/clean and jerk/thruster
- Wallballs
- Deadlifts
- KB swings
- Assault or c2 bike
- Rowing or running
- Romanian deadlifts
- Split squats
- Good mornings
- Snatch/clean grip deadlifts
- Snatch balance/Sotts press
- Swimming
- Ball slams
- DB bodybuilding- bent over row/z press/lateral raises
Exercise Doc 