5/19/2025

Back Squat

Week 9: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Lincoln

Teams of 2

18:00 AMRAP

Partner 1: 100m Medball Run (30/20)

Partner 2:

3 Strict Pull-Ups

6 Push-Ups

9 Air Squats

Freedom (RX'd)
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.

Independence
18:00 AMRAP
Partner 1: 100m Medball Run (14/10)
Partner 2:
AMRAP
2 Pull-Ups
4 Push-Ups
6 Air Squats

Liberty
18:00 AMRAP
Partner 1: 50m Medball Run (light)
Partner 2:
AMRAP
3 Ring Rows
5 Bar Push-Ups
7 Air Squats

  • Target number of Rounds: 24+ Rounds

  • Minimum number of Rounds before scaling: 16 Rounds

CrossFit KGB