All posts by Phil Morton

Workout of the day for Weds 4th April – Get Gymnasty!


Workout of the Day – CrossFit

A) Supersets
Ring row: 3 sets of max reps @ tempo 2020
*Rest 60 seconds between sets

Ring plank: 3 sets of 30-60 second holds
*Rest 60 seconds between sets

B) 5 sets, not for time
30 Second wall sit
10 Push ups @ tempo 2111
30 Double unders
*Rest 60 seconds between sets

C) Skill work of choice

Workout of the Day – Weightlifting Club

A) Snatch: Build to a heavy single for the day

B) Back squat: 4 x 1 @ 80%

C) Dumbell strict press: 3 x 8

D) Bent over rows: 3 x 6

Workout of the day for Tues 3rd April – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlift

5-5-5-5
*Rest 2-3 minutes between sets

B) 5 Sets with increasing effort per set
12 Russian kettlebell swings 24/16kg
30sec Hollow hold
8 Box jump (step down)
60 second row (must increase total metres each set)
*Rest 90 seconds between sets

Workout of the Day – MetCon Class

Strength cycle week 1 – Workout of the day for Mon 2nd April


Workout of the Day – CrossFit

A) Back Squat at tempo 32X1
6-6-5-5-4
*Rest 2-3 minutes between sets
*Focus on great positions this week
*Maintain a strict tempo

B) 3 Rounds, 6-8 Reps of each movement at 2111 tempo:
Bulgarian split squat
Strict ring pull-up
Single arm dumbbell press
*Rest about 30-60 seconds between movements

Extra credit work
Move with purpose, 3-5 sets of:
5/5 Renegade rows (choose moderate DB weight)
5 Strict toes to bar
20sec Wall facing handstand hold

Bank Holiday Weekend, Yoga for Athletes & Weekend Workouts

Yoga for Athletes

Yoga is on this weekend, we’ll be consolidating what we have learned over the past two weeks, but don’t worry if you’ve missed those sessions – each class is sequenced as a unit, there are no pre-requisites to attend.

So come on down for a bit of quiet time and some flexy gains over the Easter holidays 🙂

Bank Holiday Schedule

Saturday and Sunday runds as normal, with Friday 30th March & Monday 2nd April following a weekend schedule with classes at:
08:00 – Open gym
10:00 – CrossFit
11:00 – Crossfit


Workout of the Day – Friday, CrossFit

A) 20 Minute AMRAP

10/10 Single arm dumbbell push press
10/10 Dynamic push-uUps
5 Sandbag over the shoulder
100m Front rack carry

Workout of the Day – Saturday, CrossFit

A) 5 Rounds of:

5 Strict pull-ups
10 Dumbbell cleans
1 Length walking lunge with dumbbells

Workout of the Day – Sunday, Weightlifting Club

A) Snatch
2 x 1 @ 85%
2 x 1 @ 87.5%
2 x 1 @ 90%

B) Back squat
4 x 1@85-95%

C) Dumbbell press
3 x 8

D) Bent over rows
3 x 8

Workout of the day for Thursday 29th March


Workout of the Day – CrossFit

A) Strength Supersets
5 rounds:
8/8 Weighted step ups per leg
20 Weighted sit ups

B) Midline Work
3-5 Rounds
5/5 Banded cycles
10 Hollow rocks
30 Second hollow hold
15/15 Hollow rocks

*Grab some KB’s put them overhead to make it more interesting 🙂

Workout of the Day – MetCon Class

A) 5 Minute AMRAP:
Dumbbell squat cleans

– 5 Minute break –

B) 15 AMRAP:
10 Dumbbell clean and jerk
250m Row

Workout of the day for 27th March – Strength & Gymnastics!


Workout of the Day – CrossFit

A) Bench / Shoulder press superset
5 Rounds of:
8 Bench press
10 Seated dumbbell strict press
8 Deficit push-ups

B) Gymnastics stability work
3-5 rounds of:
20 seconds ring support + 20 seconds dip support
1 Wall Walk with a 15 second hold + 5/5 Shoulder taps
20 seconds chin over the bar hold

Workout of the Day – MetCon Class

For time:
800m Run
75 Double unders
30 Sandbag ground to overhead
75 Double unders
800m Run

Upcoming training cycle & Workout of the day for Mon 26th March

The Open and the previous Power Endurance cycle was very high intensity, before going into the next cycle we are going to take this week to ‘chill out’, just a little.

This week will be about moving well and challenging positions. We will also be introducing a few new movements or variations that you may not be familiar with, so next week everyone is ready to hit the strength cycle hard!

Coach Milo


Workout of the Day – CrossFit

A) Leg Supersets
10-8-6-4 of Back squat
16 Medball hamstring curls 15
10/10 Bulgarian split squats

B) 3-5 Rounds
10 Strict toes to rings / bar
20/20 DB/KB side plank
25/25 Flutter kicks
30 Second hollow hold

CrossFit Open 18.5 & Yoga for Athletes

18.5 will be decided by us! Check out the live announcement tonight at 10pm and you get to vote between 3 workouts on which we all do for the final Open workout of the year!


Yoga for Athletes

Do this, not that! Clean up your mobility practice week 2
In this week’s yoga class, you’ll learn more about shoulder integration and what happens if it’s lacking. You’ll then practice correct alignment in postures such as the plank and the downward and upward facing dog – those of you new to yoga will recognise this movement combination as the divebomb push-up. CrossFit bodyweight exercises such as the push-up or the burpee bear weight on the shoulders, and most of the time we perform these movements at high volume and fast pace during our workouts. To protect your joints, it’s therefore important that you develop an awareness of what correct joint positioning – aka good form – feels like in your body.

A regular yoga practice will improve proprioception, i.e. sharpen your sense of position and movement of your limbs, the senses of muscle force and effort, and the sense of balance. Moving the body mindfully through linking movement with breath activates your parasympathetic nervous system – the part of the nervous system that regulates the bodily functions responsible for recovery and repair. After a tough 5 weeks of the CrossFit Open, make sure you give your body (and mind) a chance to recover ahead of the next programming cycle – our yoga class is a great opportunity to relax and recharge at the end of your week of training here at Thames.

The class does not feature any complicated contortions and is suitable for all levels, complete beginners welcome.

Workout of the Day – Friday

CROSSFIT OPEN 18.5

Get over to the CrossFit Games website. and cast your vote for the final workout of the Open!


Workout of the Day – Saturday

TBC based on what Open 18.5 involves.

Workout of the Day – Sunday Weightlifting Club

A) Cleans
4 x 2 @ 82.5-85%

B) Front squats
4 x 2 @ 80,82.5,85,87.5%

C) Push Press
2 x 3 @ 82-85%
1 x 2 @ 87.5%

D) RDL’s
3 x 8

Workout of the day for Thursday 22nd March – Recovery & Skill Work


Workout of the Day – CrossFit

Recovery Day

A) 20 Minute EMOM:
Minute 1: 40 second row
Minute 2: Skill work of choice
Minute 3: 40 second airdyne / double unders
Minute 4: Skill work of choice

B) Skill work

C) Mobility Work

Workout of the Day – MetCon

10 Rounds for time of:
9 Dumbbell / Sandbag thrusters
35 Double Unders