*In between every set, perform a max effort set of Push-ups
B) 5 Rounds:
30-second Hollow Hold
10 Hollow Rocks
*Rest 1-minute between rounds
The Dux Virus
Single Arm Cable Seated Row, each side
Single Arm Kettlebell Half Kneeling Strict Press, each side
*Perform as a superset
How do I join CrossFit Dux?
“Our Difference is in the Attention to Detail”
New to CrossFit training?…
Partake in our 3-session On-Ramp program.
Done CrossFit training before?…
shoot us a message.
Contact CrossFit Dux Now!
World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
CrossFit makes people better…
CrossFit is a lifestyle where you are prioritising your health. It gives you the ability to accomplish many different things. Its a team atmosphere where you get better as an individual.
CrossFit is a fitness program where the reward for doing well, is the ability to express your fitness in everyday life. In as many different planes and activities as you can possibly imagine.
You need to come try CrossFit for yourself and you tell me why you keep coming back.
Dux ~ In schools in Scotland, Australia, New Zealand, South Africa and Iceland, dux is a modern title given to the top student in academic and sporting achievement (Dux Litterarum and Dux Ludorum respectively) in each graduating year.
“The Difference is in the Attention to Detail”
CrossFit Dux prides itself on being a smaller CrossFit gym… giving us more opportunity to develop and pay more attention to detail with our members.