One of the things I have seen being around so many of these CrossFit athletes is that the VAST majority of them have so many routines of getting ready that if the routine gets slightly changed, or they can't do this piece or that piece, then their entire workouts mindset is screwed.  Now i totally understand the idea of doing the same things you do when you succeed so that you can get yourself back into that flow state and perform how you need to perform.  But you can be sooooooo ridged that if something is changed or if you can do the exact list of steps, that you can still make your body respond correctly.  I think some of this might be the idea of a superstition, that if you do or don't do this or that, then yo will or will not succeed because of this action.  The idea of prepping is to get yourself into that ready state.  But you should also train yourself to get into that ready state without ANY preparing.  This is something that i call "firefighter workouts."  I call them this because it's like when a firefighter is at the station and must respond 100% when they aren't warmed up or ready.  Of course you won't be 100% if you are really cold and stiff, but you have to have the confidence to know that you can get down if and when you need to.  So prep all you need but make sure yo can do it without much prep as well.  It just makes for way better overall responses to life :)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Technique Thursday

.......Take 15 mins and find a 1RM Box Jump Height and 1RM Broad Jump Distance

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then....

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12 min Clock:

5 min AMRAP:

.......50 m Run

.......5 rep Front Squat (225/155, wt to get 6-9UB, 70%1RM Sqt Cln)

.......10 reps Ring Dip

2 min REST

5 min AMRAP:

.......50 m Run

.......5 rep Front Squat

.......10 reps Ring Dip

*take front squat from the ground

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MWOD:    better hips for better squatting