TAKEOFF Course Resources

Welcome to the CrossFit Hampton Roads TAKEOFF course resource page. Please aggressively consume this material with an open and eager mind; it will pay dividends in the course, and can make the difference between seeing drastic improvement in your health or running headlong into a wall of frustration. Our time in the gym is brief but valuable. Please come prepared!! We recommend you review, at a minimum, the squatting series (squat, front squat and overhead squat) from our exercise demo page prior to your first TAKEOFF session.

Class 1 (Squat Series):
Movements (click to view video demo):

• DJM Warmup
• Squat
• Front Squat
• Overhead Squat

Mobility: Hips

• Couch Stretch (Stretch begins at 2:20..entertainment begins at 0:00)
• External Rotation

Class 2 (Press Series):

Movements

• Deadlift
• Clean High Pull
• KB/DB Swing

Mobility: Ankles and Calves

• Ankle Isolation
• Calf/Shin/Soft Tissue Work

Class 3 (The Deadlift Series):

Movements

• Press
• Push Press
• Push Jerk
• Thruster
• Wallball

Mobility: Shoulders

• Shoulder External Rotation/Band Stretch  (both in this video)
• Thoracic Spine Extension (begins at 2:35)

Class 4 (Lifting From The Rack)
Movements

• Good Morning
• Romanian Deadlift

Mobility:  Hamstrings

• Hamstring Flossing   (begins at 3:20)

Class 5 (Intro to Olympic Lifts)
Movements:

• Snatch Demo (Kendrick Farris, USA Olympic Team)
• Clean and Jerk Demo (focus on the clean…the first part…not the jerk)
•  Hang Power Clean (this is how we will learn these lifts)

Class 6 (Lecture, Q&A Only)

• What is Rhabdo
• Lifestyle, Stress and Nutrition Lecture
• Cholesterol I
• Cholesterol II
• Fat
• Why No Grains
• Sleep
• Stress Makes You Fat
• Overtraining
• Too Much Cardio