CrossFit’s 1st Fitness Standard


  • New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
  • This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc.

Crossfit’s First Fitness Standard

One of the goals of CrossFit is to improve an athlete’s General Physical Preparedness (GPP), which put simply means being prepared for an infinite number of physical challenges. The way that CrossFit measures an individual’s GPP is based on what has been deemed the “10 General Physical Skills.” CrossFit believes that the fittest athlete will have the greatest capacity across all of the 10 General Physical Skills.

So what are the 10 General Physical Skills? Glad you asked. Here they are:

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The productive application of force
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity

The first four skills, including cardiovascular/respiratory endurance, stamina, strength, and flexibility, are developed and improved through training. “Training refers to activity that improves performance through a measurable organic change in the body.” The last four, including coordination, agility, balance, and accuracy, are improved through practice. “Practice refers to activity that improves performance through changes in the nervous system.” The last two skills, power and speed, are adaptations of both training and practice.

A successful fitness regimen incorporates all of these skills into their training. The next time you are in class challenge yourself and try to consider what skills you may be developing taking into consideration that many movements and workouts are developing multiple skills at the same time.

We also challenge you to take a look at the 10 skills and think about what skills are your strengths and weaknesses, and work to develop your weaknesses.


A. 8 sets:
1 Power Snatch + 1 Hang Power Snatch

B. “Tiger King”
5 sets for max reps:
1:00 Plate Burpee 45/25
1:00 Calorie Bike
Rest 1:00

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