The PVC Equivalent - Wednesday, January 25th, 2023

The PVC Equivalent

In 2018 we had 6x CrossFit Games Athlete Lucas Parker at CF Indestri for two separate workshops. Barbell cycling and then for his Virtuosity Workshop.

The workshop’s were for athletes, not coaches, however as we’re all athletes as well, some of our coaches attended too, and what everyone took away from a workshop was different.

If you have the opportunity to attend a workshop you should seriously consider it. One of the things Lucas said during the workshop was "the PVC equivalent".  What does that mean?

If you're told that the workout involves Snatch, you're most likely going to go grab a PVC pipe and start warming up for the snatch.  Pass throughs, figure 8's, Bergner warm up. etc.  But if the workout involves box jumps, everyone goes and grabs their normal height box and starts to jump.  The PVC Equivalent for a box jump, is a 45lb plate.  Start your jumps there, warm up and then move to a 24/20" box.  The same can be said for wall balls, if the workout calls for 20/14lb wall balls, grab a lighter wall ball to warm up.

Shorter or lighter does not mean lesser!  

Just like you would warm up with a PVC pipe for barbell work, you should be warming up using a PVC Equivalent for all other movements! This exact statement comes from 6x CrossFit Games athlete Lucas Parker, who if you know who he is, has always been one of the most meticulous and methodical athletes in CrossFit. There was a reason why Lucas was a 6x Games athlete.

Wednesday, January 25th, 2023

Focus:

4 sets

Max Rep Strict Shoulder Press @ 65-70%
Directly in Max Rep Push Press

rest 3 minutes between sets (do not increase weight)

WOD:

30 - 20 - 10

Russian KB Swings 32/24kg
Single Arm DB Push Press 50/35 ( split reps half left/ then half right)

Check back each night at 8pm for the next days WOD .
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