My Pregnancy Movement Modifications for CrossFit

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Good morning, friends! How’s life? I hope things are going well for you!

So, let’s start with some photos from yesterday! My friend Erin came over to spend the day with Quinn and me. It was so nice to see her and catch up. She’s the best. And, of course, my guys (the furry one and the one-so-furry one) loved seeing Erin too!

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Some eats from the day”¦

Breakfast followed by Marylou’s white chocolate chip iced coffee, which Erin kindly brought me on her way to our house.

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Spinach salad with crumbled feta and toast with olive oil and white bean hummus.

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And lots more toast with white bean hummus””I ate 3 or 4 pieces throughout the afternoon. It was so darn good!

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An Espresso Blondie! (Recipe on CNC soon!)


After a few hours of hanging out inside, we took Quinn and Murphy for a walk around the neighborhood.

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Post-walk treats: Chai tea + apple crisp.

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Here we are before we said goodbye and I headed to CrossFit!

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Speaking of CrossFit”¦

I’ve been meaning to write this post for ages now, and I finally had a chance to sit down and write it. Well, actually, it probably took me a half dozen times of sitting down and writing a little bit at a time before I finally finished it. #lifewithababy

Ok, so I get questions from readers and (real life) friends all the time about when I stopped or modified certain movements at CrossFit during my pregnancy. Obviously, I am not a doctor, so PLEASE check with yours before you start, stop, or modify any sort of exercise if you are pregnant. The list below is based off my own personal experience, so it’s not right or wrong or what you’re suppose to do or not suppose to do. It’s just what worked for me during my pregnancy, and I thought some of you who are pregnant, or thinking about it soon, and do CrossFit, might find it helpful.


Next to each exercise below is the week of my pregnancy that I stopped or modified it and what I did instead (in parentheses). If I missed any exercises/movements, just let me know! (FYI: I CrossFitted up until 38 weeks, which is why a lot of the exercises below say 38 weeks next to them. My doctor told me I could do whatever I wanted at CrossFit as long as it didn’t feel uncomfortable, so I just kept trucking along!)

  • Box Jumps – 33 weeks (step-ups to a 20” box)
  • Burpees – 22 weeks (squat thrusts)
  • Cleans – 38 weeks (hang position)
  • Deadlifts – 38 weeks
  • Double Unders – 38 weeks
  • Farmers’ carries – 38 weeks
  • Handstand push-ups – 8 weeks (strict presses)
  • Hollow rocks – 13 weeks (planks)
  • Kettlebell swings – 38 weeks
  • Prowler pushes – 38 weeks
  • Pull-ups – 38 weeks
  • Rope climbs – 13 weeks (pull-ups)
  • Rowing – 38 weeks
  • Running – 35 weeks (rowing)
  • Sit-ups – 25 weeks (kipping or strict knee raises)
  • Snatches – 30-32 weeks (I can’t remember exactly, but I substituted overhead squats or dumbbell snatches)
  • Toes-to-Bar – 17 weeks (kipping or strict knee raises)
  • Thrusters – 38 weeks
  • Wallballs – 38 weeks

Questions of the Day

How was your Tuesday? What was the highlight of your day? 

What’s the best part about a rainy day?

Moms, did you exercise during your pregnancy? 

P.S. Check out my newest post on 3 Reasons I’m Choosing to Run Slower!

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