WOD – Sun, Jul 5
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Glute Bridges
10 Banded Pull-Aparts
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
Primer (No Measure)
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before “Colossus” begins.
Colossus (2 Rounds for weight)
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb (16/8kg)
Weighted Plank: 45/25lb (20/15kg)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
[Colossus: Level 2, Level 1, & Masters 55+] (2 Rounds for weight)
Level 2:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (11/7kg)
Level 1:
Deadlift: 50-55% of 1RM or technique-based load
Bench Press: 45-50% of 1RM or technique-based load
Kettlebell: 26/18lb, 12/8kg
Bodyweight Plank :30
Masters 55+:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (12/7kg) or Bodyweight Plank :30
[Colossus: Competitor & Travel] (2 Rounds for weight)
Competitor:
Deadlift: As prescribed
Bench Press: As prescribed
Kettlebell: 44/26lb (20/12kg)
Weighted Plank: 45/25lb (20/15kg)
Hotel Gym / Travel:
Min 1: 5 Dumbbell Romanian Deadlifts, heaviest available
Min 2: 8-10 Dumbbell Bench Press or Floor Press, heaviest available
Min 3: 8/8 Half Kneeling Dumbbell Rotational Chop and Lift, 25/15lb (11/7kg) or heaviest available
Min 4: :40 Weighted Plank with a dumbbell on upper back
PRVN Reset (No Measure)
For Quality
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality
4 Sets:
5 Ring Dips @ 31×3 Tempo
12 Weighted GHD Hip Extension
Load: Choice