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

Monday “Kratos Cycle”

Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

Technical Skills + Primer

Every 2:00 minutes, 3 Sets

Set 1:

3 x

Hang Muscle Snatch

Snatch Balance

Overhead Squat

Low Hang Squat Snatch

Set 2:

3 x Pause Power Snatch + Low Hang Squat Snatch

Set 3:

3 x Pause Snatch + Full Snatch

Building loads to starting weight on the bar



1 Pause Snatch Below Knee

(Pause 2s @ 2” below the knee cap)


1 Snatch

Set 1 : 2+1 reps @ 60%

Set 2: 2+1 reps @ 60%

Set 3 : 1+1 reps @ 65%

Set 4 : 1+1 reps @ 65%

Set 5 : 1+1 reps @ 70%

Rest as needed between sets

Snatch are not touch and go,

% are based off your 1rm Snatch

*Positional work is the goal here today and the focus is to hit good positions at the High Hang, Hang, and Low Hang positions

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

4* Overhead Squats 115/75lb, (52/35kg)

6 Box Jump Overs 24/20”

8 American KBS 53/35lb, (24/16kg)

*Increase Overhead Squats by 2 reps each set

Goal : Get through the round of 14 Overhead Squats and into the round of 16.

Primary Objective : Keep each set of Overhead Squats unbroken

Secondary Objective : Keep transitions between movements under 6 seconds

Stimulus : Hip Extension Bias / Quad Stamina


Barbell: 45/35lb, (20/15kg)

Russian KBS: 44/26lb, (20/12kg)


Barbell: 95/65lb, (43/30kg)

KB: 53/35lb, (24/16kg)


As Written


4* Overhead Squats 155/105lb, (70/48kg)

6 Box Jump Overs 30/24”

8 American KBS 70/53lb, (32/24kg)

*Increase Overhead Squats by 2 reps each set


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Load:

10/10 DB Bulgarian Split Squats

10 Banded Glute Hamstring Raises

30 Close Grip Barbell Bench Press 45/35lb, 20/15kg

Machine Conditioning

3 Sets:

500m Row @ 5k Pace

Rest 1:00 minute between sets

3:00 minutes Easy Bike Erg

4 Sets:

500m Row @ 5k-3sec/500m Pace

Rest 1:00 minute between sets

Rest 3:00 minutes Easy Bike Erg

5 Sets:

500m Row @ 5k-5sec/500m

Rest 1:00 minutes between sets

Record average pace across each set. Ideally, within each set we see a slight increase of pace. This means that for the 5k Pace if that is 1:44.3, we want to see 1:44.5, 1:44.3, 1:44.1, etc.

Primary Objective: Holding prescribed paces across

Secondary Objective: Maintaining a stroke rate between 28-32 spm with an increase in stroke rate from 28 to 32 as the pace drops.

Stimulus: Lactate Threshold Training

RPE: 8/10


Part A)

Tempo Front Squat

3 x 6 @ 50-55%

Percentage is based on your 1rm Front Squat.

Rest 2:00 minutes between sets.

The prescribed tempo for each rep today is 3 Seconds Down, 1 Second Pause, 3 Seconds Up, 2 Seconds Rest before transitioning into the consecutive rep.

Tempo: 3132

Part B)

Tempo Back Squat

Set 1: 8 Reps @ 60%

Set 2: 8 Reps @ 60%

Set 3: 6 Reps @ 65%

Set 4: 6 Reps @ 65%

Percentage is based on your 1rm Back Squat

Rest 2:00-3:00 minutes between sets

The prescribed tempo for these reps today is 3 Seconds Down, No Pause, Xplode Up, 2 Seconds Rest before transitioning into the consecutive rep.


Team, there are two main areas that we are targeting relatively early in this cycle: Hypertrophy and Movement Control.

Hypertrophy/Strength: The extended time under tension stimulates muscle growth and improves strength. In Crossfit or for all sports for that matter where strength and muscle endurance are essential, tempo squats can be an effective training tool.

Movement Control: The controlled nature of tempo squats helps you develop better movement control and technique. It enforces proper form, ensuring that you are not using momentum to complete repetitions. This can lead to better lifting mechanics in functional movements often found in sports like CrossFit or weightlifting.

Extra Work

4 Rounds, For Time:

21m (70ft) Handstand Walk

21 Ghd Sit Ups

15 Sandbag Squats, 150/100 lb

Time Cap: 15 minutes

Goal: 12 minutes

Your hands must start behind the line for your handstand walk. Ideally, we would like to see long distances for your walk and to encourage unbroken lengths.

Sandbag Squats can be performed anyway you wish. Our tip, place the bag on the shoulder.

Primary Objective: Complete within the time cap

Secondary Objective: Option 1: Unbroken handstand walk. Option 2: Unbroken Sandbag Squats. From the two options select the secondary that aligns with your goals.

RPE: 8/10

Stimulus: Midline / Muscular Stamina