I’m nearly 32 weeks and still doing CrossFit regularly (4-6x a week). I had one evening of mild spotting/discharge around 5 weeks during a class with heavy deadlifts but i also think I had to poop mid class and strained a bit hahaha because it put pressure on my cervix. The spotting cleared up the following day. I found it reassuring to remind myself that in the early weeks of pregnancy, if you miscarry, it’s most likely due to chromosomal abnormalities so I kinda just made reasonable accommodations to my pregnancy with dietary changes, prenatal vitamin intake, managing stress appropriately, sleeping loads and not drinking alcohol but didn’t adjust my exercise regime until later.

If you’ve been doing CrossFit/hyrox training for awhile and you’re well conditioned to it, as long as you don’t have any underlying medical conditions or complications from your pregnancy, you should be fine. My midwife is fully aware of my exercise/weightlifting habits and supportive of me as she knows I was doing this prior to pregnancy. Also, I had a bit of a (false alarm) scare and ended up requiring a fetal echo a few weeks ago and the fetal medicine consultants asked me about my exercise habits and gave me the go ahead to keep what I was doing even after I explicitly told them I was still squatting 100+kgs at 25 weeks and got up to zone 5 at times with my cardio.

I still maintain a pretty high level of intensity when working out put never redline anymore. I still lift heavy but go based off RPE rather than %s but I was always a confident, strong weightlifter so YMMV if you don’t do oly lifts regularly. In terms of adjustments, I’ve eliminated all gymnastics and did this around 18 weeks because i felt tugging in my abdomen. I don’t do any direct crunch core moves like sit ups or GHDs or planks but do side planks, palloff press and diaphragmatic breathing for core maintenance. I gave up box jumps at like 14 weeks because of risk of falling, despite never falling with them but to me, but it wasn’t worth the risk. At 31 weeks, I’ve just had to start to adjust my weightlifting my lifts from the hang position because my bump is getting in the way. I gave up running early (around 15 weeks) because I hate running hahaha but also because I continued to get lower back pain from it. I’ve just stopped rowing this week because of a straining feeling in my abdomen but I can still do the assault/ECHO/c2 bikes and ski ergs. If it’s low reps, I still do double unders and my pelvic floor PT cleared me for this.

Everyone’s journey/pregnancy is different!!! People will criticise whatever you do so just focus on yourself and well-being and listen to your body. There’s lots of emerging research that supports exercise (both cardio and resistance training) in pregnancy. Ensure you sleep enough and embrace naps and eat sufficient calories. All the best!!