Applies the CrossFit® methodology - coaching skills from a licensed CrossFit affiliate.
A standalone, coordinated set of CrossFit / mixed-modal functional-fitness coaching skills: workout and program design, stimulus-preserving scaling, movement progression and fault analysis, athlete assessment, class delivery and onboarding, coaching-level nutrition, injury-aware adaptation, and competition and credential preparation. Each skill is trigger-precise and routes to the narrowest applicable specialist. Maintained by a licensed CrossFit affiliate and CrossFit-L2 trainer in good standing; the CrossFit® word mark is used descriptively to identify content that applies the CrossFit methodology, consistent with the licensee's CrossFit Affiliate and Trainer agreements. This is not a claim of sponsorship, endorsement, approval, partnership, or certification by CrossFit, LLC.
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Arranged in the author's recommended order. Walk through them in sequence, or open any one on its own.
Use when a CrossFit coaching request is ambiguous, broad, or spans multiple skills ("help me get better at CrossFit", "a plan and fix my snatch") and you must pick the narrowest specialist.
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.
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.
Use when the user asks you to review, critique, or "audit my last cycle/programming" and supplies an existing week or block log.
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.
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".
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".
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".
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".
Use when a coach wants cues to fix or improve an already-named movement or fault (e.g.
Use when the user lacks a piece of equipment and needs a substitute movement or implement for a workout (e.g.
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.
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?").
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").
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").
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.
Use when the user has a chosen workout and wants it turned into a coached class or lesson plan (e.g.
Use when the constraint on a CrossFit class is people, equipment, or space – e.g.
Use when the user wants to onboard new athletes or build a CrossFit foundations / on-ramp / intro course before regular class – e.g.
Use when the user asks how to adapt CrossFit training for a population or life-stage – beginners, deconditioned, masters, youth, post-layoff – e.g.
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.
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.
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).
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).
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.
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".
Use when someone wants feedback on how a coach ran a class or session – phrasing like "review my coaching" or "evaluate this lesson plan".