Goliath 7.20


Goliath 7.20

CrossFit Goliath – CrossFit

Back Squat (1×20)

The 20 rep Back Squat Program is back for a few weeks 🙂

This is one of the greatest/hardest programs you will do in this gym! It builds SO much confidence, leg strength, and literally will change you forever if you just stick with it!

To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY (almost max) 1-2 rep squat… Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. For most people you will be using around 70-75% of your 1RM. Women can do upward of 75-80% usually. You can NOT put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will be adding between 5-10lbs.

Metcon (AMRAP – Reps)

15min. EMOM:

Min. 1) 12/9 Cal Assault Bike

Min. 2) 5 Front Squats (from the ground) 155/105

Min. 3.) Max Pull-Ups or Muscle Ups
RX+ (pick one)

15/12 cal

185/135 front squat

Muscle ups


All 3 🙂

*If I had to pick an RX number for the pull-ups, I’d say 15 or 5 muscle ups. However, if you can do a few more, go for it. Just make sure you can finish that bike.

*score is pull ups or muscle ups