20 Rep Back Squat Explained

Every Monday and Thursday we post a 20 rep back squat program that we have been doing at CrossFit Mayhem for a little while.

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

Every day you do this after (for us Monday and Thursday), you add 5# to your bar. Do the 20 reps unbroken. As long as you are successful, continue the program. Once you can no longer do 20 reps unbroken. You are done!

5 Replies to “20 Rep Back Squat Explained”

  1. Im planning to this with my athletes of Crossfit Esbjerg.

    For how long would you recommend during it, if there had to be a time limit? It’l be added 5# 2 times a week.

    Regards Anders Rene Jensen

    • We usually do it after the workout. Most people wait a little bit before starting. Once you start, it should not take extremely long. Some short rests are ok, but standing for too long with the weight on your shoulders between reps isn’t really want we encourage. We don’t have a time limit though.
      Yes, 5# is added each day you do it. 🙂

  2. Thank you very much for your answer Lauren.

    However i’ve made myself a bit misunderstood. What I meant was, for how long should you keep the progression going, like haow many weeks?

    Im thinking, that if the athletes does 20 reps at a given weight he/she should add 5# next time. However if he hits under 15 reps he should go back 5#, and if he hits 15-19reps he should try the same weight next time.

    How do you feel about that?

    Merry Christmas from Denmark.


  3. Hi there guys,

    It seams a very good routine.
    Do you think this will work with front squats and other exercises like deadlift or bench press?

    Tks and continue the excelent work