CrossFit Athletic Group

In our expression of CrossFit, a squat should always look like a squat. This means the midline remains unchanged, loading order favors the hips instead of knees, and external rotation is constant. An air squat, front squat, wallball, power clean, and pistol all have the same rules apply because our hips are always our hips.

On Friday we kinda scrapped the max effort plan with Overhead squat, Snatch balance, and Hang snatch in favor of spending a ton of time on technique for each movement, especially the overhead squat. Once that looked good, we challenged that position by taking away connection; instead of slowly grinding down to the bottom, we had to drop there (snatch balance) and see if we could keep the same rules in tact. Here's what Shakes and Conor looked like:

With their shoes off, we got a chance to really see what was going on. Did you notice anything as they were moving up the difficulty ladder?