20x Back Squats
(Week 1)


For the time being every Monday we will be applying the 20 rep back squat program here at CrossFit Lighthouse.


This program starts on the first day by doing 60% of your 1RM back squat for 20 reps unbroken. You may not put the bar down and you should not rest for minutes at a time.


If you have not established your 1RM yet we recommend you do it today or as soon as possible.


Every Monday we will repeat this and every following Monday you are asked to add 5# to your bar. As long as you are successful, continue the program. Once you can no longer do 20 reps unbroken we will advise on on what do next with your back squats.






12 Push Ups (As taught on Thursday)
9 SDHP (53/35)
6 Air Squats


-Rest 2 Mins-




12 Burpees
9 KBS (53/35)
6 Box Jumps (24/20)


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949