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BLK LBL Fitness Club – CrossFit®


This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well.

Remember these few things:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement, but also the one that allows you to lift the most as well.

Shoulder Complex (3X1)

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.


Metcon (Time)

Complete 300 Reps in any rep scheme or order you like using only these 3 movements:

Rowing Calories


Put your strategy in the comments with your score!

Accessory Work

A little extra credit today if you’re up to it!

400 Meter Farmer Carry with (2) Kettlebells

53-70s for men

26-53s for women