0407 115 073 [email protected]

“The CrossFit Total”
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
*Compare to Monday, 30th January 2017

“THE CROSSFIT TOTAL”
A maximum of three attempts at each lift. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Please work your warm-up plan ahead of time so you have a clear indication of what you will be hitting in the session. It is advised that you arrive a little earlier to do a general warm up. Today is a BIG session with minimal time.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Some rules of the CrossFit total,
1) Don’t be stupid.
2) Don’t be greedy.
3) Don’t be pig-headed.

More rules can be found here, CrossFit Total
*If your still developing strength, rather than testing today you will be doing 3’s for all back squat, press & deadlift to get stronger.

The Dux Virus
For time:
Run, 1000m
100 Abmat Sit-ups
Row, 1000m

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How do I join CrossFit Dux?

We deliver actionable direction

We are a community driven club where we want to know our members and for our members to know us. Before you enter the group CrossFit class, we ask for your commitment to partake in our On-Ramp program.

Join CrossFit Dux Now!

Join Now

How do I join CrossFit Dux?

We deliver actionable direction

We are a community driven club where we want to know our members and for our members to know us. Before you enter the group CrossFit class, we ask for your commitment to partake in our On-Ramp program.

Join CrossFit Dux Now!

Join 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.

~Greg Glassman

Why CrossFit?

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.

Why Dux?

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.

OUR COACHES

Gregg Wilson

Owner/Head Coach

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Tabitha Rooke

Trainer

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Maddy Black

Trainer

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