Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Monday “Kratos Cycle” (Week 4)

Miramar Beach Strength and Conditioning – Crossfit


10:00 EMOM, Alternating Minutes

min 1: 40 second Air Bike

min 2: 8 Inchworm Push-Ups

min 3: 10 Dual DB Hang Clean and Press

min 4: 10 Dual DB Front Squats

min 5: 12 Jumping Lunges

Push Press

Every 2:30 X 4 Sets

Set 1: 7 Reps @ 75%

Set 2: 7 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4: 5 Reps @ 80%

Pause 1 seconds in the overhead lockout position on each rep

% of 1RM Push Press

focus today is on the lockout overhead with the bar over midline. Be sure to hit a vertical dip and drive that is patient, short and strong!

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP


Devils Press 50/35lb, (22/16kg)

10/7 Calorie Echo Bike

Primary Objective : Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45 seconds

Stimulus : Anaerobic / Muscular Stamina

RPE: 8/10

The focus today is on a high power output workout with the goal of getting through the round of 2 and trying to make it make to the round of 10s

Machine Alternatives

12/9 Cal Ski

13/10 Standing Bike Erg, Cal Row


Load: 25/15lb, (12/7kg)


35/25lb, (16/12kg)


As Written


70/50lb, (32/22kg)


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4 Sets

8 Close Grip Bench Press

Rest 30 seconds

8 Rolling Tricep Extension

Rest 30 seconds

15 second Ring Support Hold

Rest as needed between sets

Rowing Conditioning

2 Sets, Each Interval for Time:

500m @ 5k + 3sec/500m

400m @ 5k Pace

300m @ 5k – 3sec/500m

Rest 2:00 minutes

400m @ 5k + 1sec/500m

300m @ 5k – 1sec/500m

200m @ 5k – 3sec/500m

Rest 2:00 minutes

300m @ 5k Pace

200m @ 5k – 3sec/500m

100m @ Sprint

Rest 4:00 minutes between sets

Stimulus: V02 Max / Aerobic Capacity

Primary Objective: Complete each set at the prescribed interval pace

Secondary Objective: Increase pace by increasing stroke rate from 26-28 spm to 32+ spm

The focus of this workout is to build paces at or below 5k pace. The first 1200m interval is a building 1200 where the overall pace whould match your 5k pace. We will then move to the 900 @ below 5k race pace by again building to below 5k pace in the final 500m, then move to a fast finish 600m to finish off the set of 3 intervals. We will then come back around and complete another set of 1200-900-600. Total distance today will be 5400m.


Part A:

Block Muscle Snatch + Power Snatch

Set 1: 1+2 reps @ 75%

Set 2: 1+2 reps @ 75%

Set 3: 1+2 reps @ 80%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80%+

Percentage is based on your 1rm Muscle Snatch. If you do not have a 1rm Muscle Snatch, please base the percentages off 90% of your 1rm Power Snatch. Which means you will calculate 90% of your 1rm Power Snatch and then calculate 75% of that 90% load.

Remember, the first number is for the Muscle Snatch and the second number is for the Power Snatch

Set the blocks 1-2 inches above the knee. Ensuring you set your shoulders over the barbell, keep your lats engaged and chest proud. This will set you up for success when you extend your hips and pull the barbell up and overhead.

Here is a clip of how these reps should be executed /

Once you complete Part A, please move on to Part B:

Part B:

High Hang Snatch + Hang Snatch

Set 1: 3+1 reps @ 65%

Set 2: 3+1 reps @ 65%

Set 3: 2+1 reps @ 70%

Set 4: 2+1 reps @ 70%

Set 5: 1+1 reps @ 75%+

Percentage is based on your 1rm Hang Squat Snatch. You must hang on to the barbell for all of these reps today.

Rest as needed between sets

Remember, the first number is for the High Hang Squat Snatch and the second number is for the Hang Squat Snatch

Gymnastics Conditioning

For Time:

10 Rope Climbs

Rest 3:00 minutes, then complete:

EMOM, Until failure:

Minute 1: 1 Rope Climb

Minute 2: 2 Rope Climbs

Minute 3: 3 Rope Climbs

Minute 4: 4 Rope Climbs

Minute 5: 5 Rope Climbs

*Continue this format until you cannot complete the set work within the minute

Score: Total Reps

For all of the reps today, the target height for your rope is 15ft. Put a lot of your focus on the 10 reps at the start. We want you to try and accumulate these reps as quickly as possible. For the EMOM, this is to get more working volume in of Rope Climbs and to refine technique based on where you felt you fell apart during the 10 reps for time.

Primary Objective: 10 Rope Climbs

Secondary Objective: EMOM

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