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 have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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