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 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.This is the skill's description: the text your AI reads to decide when the skill applies.
crossfit-workout-designer/SKILL.md
# 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… load the full skill through Skill Me