zercher squat

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!


Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)

Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press

Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

28 Oct 2018 – WOD



In Pairs, complete a 30 minute AMRAP of:

400m Run (While P2 performs alternating arm turkish get-ups)
500m Row (While P2 performs 15 second left side plank + 15 second forearm plank + 15 second right side plank)

* P1 performs the run, then P2 does
* The pair then moves to the row
* If you did the Thriller Throwdown yesterday, use today as a chance to get in some good quality aerobic work and get ready for next week
* If you did not train yesterday, push the pace on the row/run and use the TGU and planks as an opportunity for active recovery


* For this 6 week cycle we will be working on power variations. This is to focus on speed and force production in both the second and third pull on the lifts. This will be followed by full variations at lighter loads to focus on technique and stability

A) 3 Position Power Snatch (Floor, below the knee, and above the knee)
Build to a heavy load for the complex

B) Snatch: 5-7 x 1 (with 3 second pause in receiving position) @ the weight from A


A) Zercher Squats
5 x 3 @ 75%

B) Skill Work: Toes to Bar

C) 12 Min AMRAP For Quality
10 x Pistols to a box (each side)
12 x Barbell Hip Thrusts
10 x Single Leg Barbell Romanian Deadlift (each side)

22 July 2018 – WOD


Engine Work

"Boat Race Relay"

In teams of 3, complete 3 rounds (each) of:
500m Row
400m Run

* Each round should be a hard effort
* Rest while you partners complete their rounds

Specialist Sunday

A) Weightlifting

Snatch: Establish a 1 rep max

Clean & Jerk: Establish a 1 rep max

Women's Only

A) Zercher squat: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop

B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: Max ring support hold
Minute 4: 5-10 Toes to bar progression
Minute 5: Max dip support hold

24 June 2015 – Find your Zercher Squat 1RM


A) Zercher squat: 20 minutes to establish a 1 rep max

B) 32 x 20 seconds on : 10 seconds off
Front rack walking lunge (24/16 kg)
Double under
Bench press (60/40 kg)
Strict pull-up

– Complete all eight intervals on one movement before changing
– Score is total reps for each movement