CrossFit Workout Designer

# CrossFit Workout Designer

Design **one complete CrossFit / mixed-modal workout** that is intentional rather
than a random pairing of movements. This skill owns single-session requests
("write me a workout", "give me a 12-minute metcon", "something heavy for today").
It works from stimulus backward using the
[../../references/workout-design-framework.md](../../references/workout-design-framework.md).

## Workflow

1. **Establish the intended stimulus** (or infer it from goal/level/time). Name
   the adaptation and the felt experience before choosing movements. See
   [../../references/coaching-principles.md](../../references/coaching-principles.md) §3.
2. **Select the time domain** that produces that stimulus
   ([../../references/time-domain-framework.md](../../references/time-domain-framework.md)).
3. **Choose movements by pattern**, balancing push/pull, hinge/squat, and
   mono-structural vs. mixed, avoiding stacked joint stress
   ([../../references/movement-pattern-taxonomy.md](../../references/movement-pattern-taxonomy.md)).
4. **Set loading and rep schemes relative to the athlete** (%1RM / RPE / "should
   stay unbroken until…"), so the intended pacing can actually happen.
5. **Define movement standards** (ROM, no-rep criteria).
6. **Write scaling paths** — RX / intermediate / beginner — each preserving the
   stimulus, plus masters considerations and equipment alternatives
   ([../../references/stimulus-preserving-scaling.md](../../references/stimulus-preserving-scaling.md)).
7. **State coaching focus and risks/stop conditions** proportionately… install to load the full skill