CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)
Zercher Squats
4 Sets of 8 (From the rack)
Athletes and coaches, I cut some pool noodles into about 2ft long increments that can be attached to your barbell and provide a layer of protection on your arms. Also see the video below to help better understand how to prevent pain and discomfort in this very functional squat.
Intended Stimulus
This is a moderate-load, positional strength movement that challenges the front side of the body more than a traditional squat.
The load sits in the crook of the elbows, which forces:
Upright torso
Strong midline engagement
Upper back activation
The goal is to build to a challenging set of 8 while maintaining posture and control.
Why Zercher Squats Matter
This is a very functional squat pattern .
It directly carries over to:
Picking objects off the ground and holding them in front of the body
Sandbag work
Stone lifts
Front-loaded carries and squats
You are training your ability to support load in front of your center of mass , which is where most real-world and CrossFit odd object work lives.
It also exposes weaknesses in:
Upper back strength
Core bracing
Postural control under load
If those break down, the lift immediately tells you.
Loading Guidance
Set 1: Establish a starting weight you can move cleanly for 8
Set 2–4: Build each set if positions stay strong
Final set should feel:
Challenging
Controlled
No collapse in the torso
If elbows drop or chest falls forward, the weight is too heavy.
Execution Notes
Bar sits in the crease of the elbows
Hands stay up to keep the bar secure
Stay tall through the chest
Brace before every rep
Full depth with control
Think about keeping the elbows lifted the entire time with your firsts up towards the sky. That will help maintain position.
Comfort / Setup Notes
Use the pool noodle padding on the bar
Position the bar so it rests evenly across both arms
Keep tension in the arms and don’t let the bar dig down
Discomfort is normal. Sharp pain or loss of position is not.
Common Errors
Letting elbows drop
Collapsing forward in the bottom
Losing tension in the core
Rushing the descent
Final Thoughts
Build each set with intention. If position changes, stop increasing weight. This movement only works if the torso stays upright and the bar stays supported in a strong position.
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Daily Conditioning W.O.D. – 16 Minutes (Time)
Teams of 2 Splitting Reps However Desired…
For Time Complete…
50/40 Calorie Echo Bike
40 Toes to Bar
30 Devil’s Presses (50s/35s)
40 Toes to Bar
50/40 Calorie Echo Bike
Intended Stimulus
Moderate-length team workout with engine → midline → full-body → midline → engine .
Nothing here is overly complex, but all three movements can slow you down if you mismanage them. The devil’s press is the pacing anchor.
Time Domain Breakdown (Per Movement)
Use this to decide how you partition and whether to scale:
Bike (each): 2:00 – 3:00
Toes to Bar (each set of 40): 2:00 – 3:00
Devil’s Press (30 reps): 2:30 – 4:00
If your expected times exceed these ranges, adjust reps or load.
Strategy Notes
Bike
10–20 second efforts each (6 – 8 Calories)
Keep watts high with quick switches
Toes to Bar
Sets of 5–10 from the start
Don’t wait to break until failure
Devil’s Press
Consistent singles or small sets
One athlete working while the other rests
This is not where you try to gain time
Step Options
Step 1 — Beginner
30/24 Cal Bike
30 Ab Mat Sit Ups / Strict Hanging Knee Raises
20 Devil’s Press (Single DB or 25s/15s)
30 Ab Sit Ups / Strict Hanging Knee Raises
30/24 Cal Bike
Step 2 — Scaled
40/32 Cal Bike
30 Toes to Rig / Knees to Chest
24 Devil’s Press (35s/20s)
30 Toes to Rig / Knees to Chest
40/32 Cal Bike
Step 3 — Intermediate
50/40 Cal Bike
40 Toes to Bar
30 Devil’s Press (35s/20s)
40 Toes to Bar
50/40 Cal Bike
Step 5 — RX+
60/48Cal Bike
40 Toes to Bar
30 Devil’s Press (70s/50s)
40 Toes to Bar
60/48 Cal Bike
Time Targets
Bike: 2:30–3:30
Core Movement: 2:00–3:00
Devil’s Press: 3:00–5:00
Final Thoughts
If the devil’s press turns into long breaks or you significant slow down on any movement like the bike, you waited too long to switch.