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BLK LBL Fitness Club – CrossFit®


Week 4 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

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.

Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.


Metcon (Time)

For Time:

50 Cal Row

40 Russian KB Swings (70/53lb.)

30 Box Jumps (24/20″)

20 Pull-Ups

40 Cal Row

30 Russian KB Swings (70/53lb.)

20 Box Jumps (24/20″)

10 Pull-Ups

30 Cal Row

20 Russian KB Swings (70/53lb.)

10 Box Jumps (24/20″)

5 Pull-Ups

Accessory Work

Optional BONUS Work:

Since we only did 35 pull-ups in the workout, I wanted to put something here with a little more pull-up volume. So I am going to throw an old classic in here.

For Quality:


Strict Chin-Ups (Underhand Grip)

Strict Handstand Push-Ups

*Scaled option is kipping