Browse skills

Use when the user has a chosen workout and wants it turned into a coached class or lesson plan (e.g. "turn this into a 60-minute class", "build a class plan for this WOD"). Produces a minute-by-minute timeline with timing, coach positioning, teaching points, scaling checkpoints, transitions, buffers, and a late-running contingency; defaults to 60 minutes. Excludes designing the workout (route to crossfit-workout-designer) and large-class floor logistics/equipment-sharing (crossfit-class-logistics-and-floor-manager owns heats and station maps).

Use when a CrossFit athlete has pain, an injury, a clinician restriction, or is returning to training and needs a session or plan adapted around it. Expects the stated restriction or clinician limits, current symptoms, training goal, and equipment. Modifies training around limits without diagnosing or rehabbing - diagnosis and rehab route to a clinician, generic difficulty scaling to crossfit-stimulus-and-scaling-coach, and mobility limitation without pain to crossfit-mobility-assessment-and-programmer.

Use when the user asks for a single CrossFit / functional-fitness workout, WOD, or metcon ("something for today"), supplying or implying a stimulus, time domain, level, or equipment. Designs one complete workout (stimulus, time domain, patterns, loading, scaling paths) from those inputs plus optional maxes and phase. Excludes multiweek programming, owned by crossfit-programming-cycle-builder; scaling an existing workout, owned by crossfit-stimulus-and-scaling-coach; and class plans, owned by crossfit-class-plan-builder.

Use when an athlete reports a position limitation and wants to improve it ("can't reach overhead", "no squat depth", "can't hit the front rack"). Expects the position, what it limits, and any pain. Distinguishes passive vs. active mobility vs. motor control vs. strength vs. familiarity vs. pain via a discriminating test, then builds a short plan with an objective retest. Excludes pain-led modification (route to crossfit-injury-aware-workout-adapter) and full assessment (defer to crossfit-athlete-assessment); never diagnoses tissue.

Use when the user has a SPECIFIC released or known CrossFit competition workout and wants a strategy to attack it (goal score, rep-break plan, pacing, no-rep risk, repeat decision). Expects the official workout description and standards, supplied or confirmed by the user, plus the athlete's capacities. When standards are missing it returns a CONDITIONAL strategy and requests the text; it never invents standards. Excludes designing a workout, owned by crossfit-workout-designer, and rules, owned by crossfit-rules-and-standards-advisor.

Use when the user wants to develop, learn, or progress a specific CrossFit movement over weeks - phrasings like "help me get my first muscle-up", "build my snatch", "I want handstand walks". Builds a development plan: prerequisites, assessment tests, limiting factors, teaching sequence, drills, accessory work, weekly dosage, advancement criteria, and a retest. Excludes diagnosing a fault in a movement already being performed (crossfit-movement-fault-analyzer owns that) and scaling a single workout (crossfit-stimulus-and-scaling-coach).

Use when a coach wants cues to fix or improve an already-named movement or fault (e.g. "cues for the squat", "cues to fix early arm pull", "how to cue kipping rhythm"). Generates cues by type - verbal, visual, tactile (consensual only), external/internal-focus, constraint, drill - then prioritizes the one or two best and says when to stop talking. Expects the movement plus the fault. Excludes diagnosing faults from raw observation, owned by crossfit-movement-fault-analyzer, and building a skill over weeks, owned by crossfit-movement-progression-builder.

Use when an athlete or coach wants a multi-week PLAN, peaking timeline, or season roadmap leading INTO a CrossFit competition (the Open, a qualifier, a local throwdown, a multi-event, or a team event). Expects target event, date, division, athlete level, and availability. Builds phases (base, competition-specific, peak/taper), standards exposure, and simulations. Excludes attacking a single released workout, owned by crossfit-competition-workout-strategist, and interpreting rules, owned by crossfit-rules-and-standards-advisor.

Use when the user wants an overall evaluation of where a CrossFit athlete stands ("assess me", "build my profile") across strength, power, capacity, gymnastics, weightlifting, mobility, and skill. Expects whatever maxes and benchmarks the athlete supplies; flags unknowns instead of inventing them. Produces a profile of strengths, limiters, unknowns, and recommended tests. Excludes ranking which limiter to fix first once a profile exists (crossfit-weakness-prioritizer) and designing the test battery (crossfit-benchmark-and-testing-builder).

Use when the user lacks a piece of equipment and needs a substitute movement or implement for a workout (e.g. "no rower, what instead?", "no barbell for thrusters"). Maps the movement's demand profile (joint action, force, energy system, skill, impact), proposes the closest feasible swap, and states what it preserves vs. fails to reproduce plus a loading adjustment. Expects the movement and available gear. Excludes general difficulty scaling, owned by crossfit-stimulus-and-scaling-coach, and designing a workout, owned by crossfit-workout-designer.

Use when someone wants feedback on how a coach ran a class or session - phrasing like "review my coaching" or "evaluate this lesson plan". Expects a supplied lesson plan, written description, or observation notes of the coach's delivery. Produces evidence-based feedback, the single highest-priority development area, a practice drill, and a follow-up rubric. Excludes credential study material (route to crossfit-credential-preparation-coach) and athlete movement faults (crossfit-movement-fault-analyzer).

Use when the constraint on a CrossFit class is people, equipment, or space - e.g. "30 athletes, 8 barbells, small box, how do I run this?". Expects attendance, equipment counts, space, and ability spread. Produces equipment math, a format (heats / stations / partners), a text station map with safety zones and traffic flow, heat assignments, transitions, and setup/cleanup. Excludes the minute-by-minute teaching plan (route to crossfit-class-plan-builder, which owns timing) and designing the workout (crossfit-workout-designer).