Iron Grip CrossFit – CrossFit
The zercher squat is certainly one of the lesser known lifts. But it does have some value in its demand for a strong and stable midline, while allowing athletes to experience a front squat variation that is a bit more forgiving of a less upright posture.
Also, it’s just fun to try something new once in a while.
https://www.youtube.com/watch?v=569QgwLcWKo
Warm-up
Warm-up (No Measure)
2 Rounds
10 calorie bike
100 meter run
10 calorie row
10 box jumps
Skill
Zercher Squat
Metcon
A: Metcon (Time)
For time:
21-15-9
Zercher squats @ 95/65#
KB swings @ 53/35#
Rx+ =
135/95# squat
70/53# swing
B: Metcon (Time)
For Time:
30 V-up/Situp/Leg raise