CrossFit Prototype Virtuosity Program 2.0

Liz M getting her thick green band!

Liz M getting her thick green band!

As many of you know, we have been in the process of revamping our CFPVP (aka our Band System) to make it bigger, badder and all around more awesome! Included in this post is a link to the google doc which you can MAKE A COPY and SAVE as your own to edit. To circle back to what CFPVP is all about, click on the link to our Virtuosity Home Page for more info!

Google Doc link—-> The CFPVP Google Doc (make sure you MAKE A COPY to edit, DO NOT EDIT THE ORIGINAL)

So what’s new about CFPVP and why is it better?

John M getting his orange band!

John M getting his orange band!

  1. 16 NEWLY added fitness measurements ranging from Strength exercises, metabolic testers and even new benchmarks! The newly added components are highlighted in green to identify they are new to CFPVP 2.0. Don’t worry, not all the band levels require them : )
    1. What did we add:
      1. Clean
      2. Jerk variation
      3. Bench Press
      4. Strict Ring muscle up
      5. Free standing handstand hold
      6. 5k run
      7. 2000m row
      8. 10 min max cal assault bike
      9. triple unders
      10. “Murph”
      11. “Christine”
      12. “Jackie”
      13. “The Chief”
      14. “FGB”
      15. Death by burpees
      16. 30 muscle ups for time
  2. NEWLY added strength % changes. When you get to the BLACK BAND standards we actually start to differentiate weight lifting percentages based on your body weight but also GENDER SPECIFIC. We got feedback on difficulty of movements relative to men and women and trust us when we say we spent A LOT of time and thought into changing it!
  3. Less requirements for White, Green and Orange band standards. The idea here is to focus on MOVEMENT QUALITY and gradually moving through CFPVP vs. being overly concentrated on having to do too much all at once. Less is more in this case which is better!
  4. Attainable and realistic. We realized where CFPVP was and also where we wanted it to be and become. With that said, there were several unrealistic standards and we fixed that. This was enhanced by the addition of the male and female percentage additions but also some modification of standards of movements, which you will see!
  5. More fun. With all the additions in mind, CFPVP will be more fun than ever and likely to be your go to goal setting standard. Have fun with it and remember as you continue to move up in your band or even to a shirt, its a big deal and a big achievement. As we work our way up it will take longer so respect the process and remember the journey!
Pam R getting on the CFPVP!

Pam R getting on the CFPVP!

Virtuosity means “doing the common uncommonly well”. Our vision is for this to be a program to help you get into the best shape of your life! Have fun and enjoy the new Virtuosity Program!