Substitute Exercises (www.crossfitmom.com)
Burpees– Pregnant burpees. Stand in front of a wall or elevated surface (such as a box or tire). Do a squat. At the top of the squat, do a push up against the wall or elevated surface. This equals 1 burpee. OR grab two paralettes and place them onto the ground. You can place hands on either parallette instead of on the floor.
Rope climbs– Beginner rope climbs. Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible. 3 beginner rope climbs equals 1 rope climb.
Box jumps– Lower box height or do step ups.
Back Extension/ Superman- Take two gymnatics mats, keeping them completely folded place them on the ground with about a foot of distance inbetween. Lay on mats with one on your chest/thoraic cavity and the other on your hips (leaving your belly in the center of mats). Continue with a superman.
Push ups– Wall push ups, push ups on an elevated surface or parallette push ups.
Pull ups– Depending on skill level, use bands on the pull up bar, or, if you have parallel bars use a pull up progression. Put your hands on the bar and squat all the way down so your arms are fully extended. Now pull up until your chin reaches over the bar, using your legs as little as possible. If that is too easy, kneel in front of the bar and with arms fully extended, pull up until your chin reaches over the bar, using your legs as little as possible. Ring rows are also an acceptable substitute.
Sit ups– Knees-to-elbows.
Toes to bar– Knees-to-elbows or knee-ups.
Handstand Push ups– Dumbbell shoulder press.
Deadlift– Kettlebell Deadlift
Clean– Use dumbbells.
Snatch– One-armed dumbbell snatch.
Dips– With bands on rings or parallel bars, or jump to support.