In the video is comparing a few of Jay’s cleans (squat cleans) in a work out from last week. In the first repetition you’ll see him getting pulled forward by his weight especially right about the knee. If the first still you’ll see he is getting pulled forward, then as he transitions to his second pull to give the bar momentum with his legs, he was to use more of his back. He throws his hips and hops forward. In the second rep I gave him the cue jump UP and move his feet OUT. You’ll see at the knee he is no longer getting pulled forward, and he has a solid connection between his feet and the ground. Because of this he is able to shift his weight, pull his knees more under the bar for a strong more powerful leg drive, and much less of a hop forward. While it’s hard to tell if this made the lift easier or faster for this workout. Making these changes to his technique will reward him in the long run with heavier weights. Jay will be a lot more efficient in his metcons that require a heavier % of his 1 rep max, and when it comes to a max effort he’ll be ready for big weight!
The MBS CrossFit Workout of the Day (WOD) is no longer being posted on our website. MBS members can access the daily workout via their Wodify account and app, where you can see the week of workouts in advance each Sunday. If you are not a member and would like more information about getting started, please email Patrick@mbscrossfit.com.
If you are a guest to our website, here are several at-home workouts you can do with minimal equipment and under a half hour! If you enjoy them and want more, we invite you to come check out the gym for a free workout!
Workout 1) Body weight strength: On a 20-minute clock, perform as many rounds of the following as possible: 5 quality push ups, 10 quality air squats, 20 mountain climbers (count each step)
Workout 2) Flexibility: Hold each pose for :90 and complete 2 rounds total: Down-facing dog, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose.
Workout 3) Endurance: Complete 3 rounds of: Run 400 meters, 30 quality air squats. Stretch 5 minutes afterward.
You can find more at-home and travel workouts here.