CrossFit Trainer Pack

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 the user asks for more than one session - a multiweek block, cycle, program, "6 weeks of programming", or a build toward a date. Designs a balanced plan across strength, Olympic lifting, gymnastics, and conditioning, managing time domains, loading (%1RM/RPE), intensity distribution, recovery, retests, and deloads with phase rationale. Expects goal, schedule, level, equipment. Excludes single workouts (route to crossfit-workout-designer), single-quality focus blocks (crossfit-specialty-cycle-builder), and auditing existing programming (crossfit-programming-auditor).

Use when the user asks you to review, critique, or "audit my last cycle/programming" and supplies an existing week or block log. Audits delivered programming for pattern imbalance, repeated joint stress, intensity distribution, missing time domains, recovery placement, equipment bottlenecks, incoherent progressions, and bias, then ranks findings by severity with evidence and fixes. Excludes building new programming (route to crossfit-programming-cycle-builder); crossfit-adaptive-training-plan-manager owns updating a plan after it ran.

Use when an athlete reports how an existing plan actually went - missed sessions, accumulating fatigue, a niggle, schedule shifts, or performance changes - and wants the upcoming week or block adjusted while keeping the original objective. Takes the original plan plus completed work, misses, fatigue, pain, and schedule, and returns a revised upcoming period that drops low-value work rather than stacking missed sessions. Excludes building a plan from scratch (route to crossfit-programming-cycle-builder); crossfit-programming-auditor owns critiques.

Use when the user wants a dedicated multiweek block to bring up ONE quality or movement - strength, Olympic lifting, gymnastics, running, rowing, aerobic base, sprint capacity, or a single lift - phrased as "specialize", "bias", "bring up my", or "focus block". Expects target quality, weeks, training days, and current level/maxes. Produces a focused plan plus an explicit interference-management section. Excludes balanced GPP cycles (route to crossfit-programming-cycle-builder) and single sessions (route to crossfit-workout-designer).

Use when the user has a SPECIFIC, already-chosen CrossFit workout and asks how to scale or modify it - "how should a beginner scale this?", "how do I adjust Fran?", "I can't do this RX". Expects the workout plus athlete level, limiters, and equipment. Identifies the intended stimulus and scales to preserve it across separate levers (load, volume, substitution, ROM, skill, time cap, rep scheme). Excludes designing a new workout (route to crossfit-workout-designer) and pain/injury-led modification (route to crossfit-injury-aware-workout-adapter).

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 the user describes or shows a CrossFit movement being performed and asks what is wrong or how to fix it - phrasings like "my squat caves at the bottom", "here's my snatch, what's the fault". Works from observation only (described video, an image where supported, or coach observation), separates observation from inference, ranks visible faults, gives cues and drills, and recommends a retest. Excludes building a skill the athlete cannot yet do (crossfit-movement-progression-builder owns that) and pure cue lists (crossfit-coaching-cue-generator).

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 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 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 a CrossFit athlete (or an existing profile) lists several weaknesses and asks what to work on first ("prioritize my limiters", "what should I focus on?", "where do I start?"). Distinguishes visible weakness from root limiter and opportunity from distraction, then ranks by benefit, urgency, trainability, time and fatigue cost, transfer, and interference. Excludes producing the full athlete profile (crossfit-athlete-assessment) and building the block that fixes the chosen priority (crossfit-specialty-cycle-builder).

Use when the user wants to test, baseline, or retest an athlete, or asks which benchmarks to run to answer a question ("how should I test my engine", "retest after this block"). Expects the question, level, equipment, and recent maxes. Selects the minimum useful battery, standardizes scoring, captures a baseline, schedules retests. Excludes interpreting the full profile (route to crossfit-athlete-assessment) and ranking weaknesses (defer to crossfit-weakness-prioritizer); owns test selection, not interpretation.

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 supplies a span of an athlete's logged data (attendance, workout scores, benchmarks, strength/gymnastics/weightlifting numbers, scaling changes, consistency, coach notes, athlete feedback) and wants a progress summary, report, or check-in over that period. Produces an evidence-based before to after report with actionable next priorities. Excludes building the initial profile (route to crossfit-athlete-assessment, which owns intake) and ranking what to fix first (crossfit-weakness-prioritizer owns prioritization).

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 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).

Use when the user wants to onboard new athletes or build a CrossFit foundations / on-ramp / intro course before regular class - e.g. "design a 6-session beginner on-ramp". Expects format (1:1, group, accelerated, multiweek), session count, and equipment. Produces a session-by-topic architecture, competence checkpoints, and competence-based graduation criteria. Excludes ongoing programming (route to crossfit-programming-cycle-builder, which owns it) and special-population adaptation (crossfit-population-adaptation-coach).

Use when the user asks how to adapt CrossFit training for a population or life-stage - beginners, deconditioned, masters, youth, post-layoff - e.g. "train a deconditioned 50-year-old?". Expects population, age, history, and clinician involvement. Produces what to adjust/emphasize/avoid, reassessment, and a scope limit naming when professional guidance is REQUIRED. Excludes acute pain/injury (route to crossfit-injury-aware-workout-adapter, which owns it) and generic scaling (crossfit-stimulus-and-scaling-coach).

Use when a CrossFit athlete wants practical everyday nutrition or habit help to support training - protein targets, plate building, hydration, peri-workout fueling, recovery, body-composition goals via sustainable habits, and consistency tracking. Expects current eating habits, training schedule, and goal. Excludes medical nutrition therapy, clinical conditions, and disordered-eating treatment, which route to a registered dietitian or clinician; deep difficulty scaling stays with crossfit-stimulus-and-scaling-coach.

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 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 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 asks what a CrossFit competition rule, movement standard, scoring method, or penalty means for a specific competition and season, interpreting USER-SUPPLIED or authorized current rule text. Expects the event, season, division, and the rule text or a citation. It uses only a matching season, cites the source, separates official rule from interpretation, and never fabricates standards. Excludes workout strategy, owned by crossfit-competition-workout-strategist, and design, owned by crossfit-workout-designer.

Use when a coach is studying for a specific CrossFit credential or judging course and wants prep material or a study plan - phrasing like "help me pass my Level 2" or "flashcards for Level 1". Expects the target credential, exam date, and self-rated topic confidence. Produces a mode-specific study plan, topic map, and ORIGINAL practice items (flashcards, scenarios, mocks, fault-ID drills) with a no-guarantee statement. Excludes reviewing a coach's live class delivery (route to crossfit-coach-performance-reviewer).

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).