CrossFit | 210220
Saturday

210220

Workout of the Day

84

Lorenzo
For time:

Run 1,000 meters
Then,
5 rounds of:
    15 push-ups
    20 med-ball cleans
    21 burpees
Then,
Run 1,000 meters

Post time to comments.


Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.

Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
    15 push-ups
    20 med-ball cleans
    21 burpees
Then,
Run the same distance

Beginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
    10 assisted push-ups
    15 med-ball cleans
    15 burpees
Then,
Jog the same distance

Lorenzo

lorenzo

Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart attack. Zanetti was a CrossFit Level 2 Trainer and owner of Mad Tortuga CrossFit in Rovereto, Italy, where he died.

“(Zanetti) was one of the strongest supporters of the Italian CrossFit community and he dedicated his life to spreading the CrossFit methodology, leading by example,” Matteo Pozzati, a colleague and friend of Zanetti, wrote in an email.

A passionate coach and affiliate owner, Zanetti persevered through the COVID-19 pandemic, offering CrossFit classes online for his members through the gym closure associated with the crisis. Zanetti’s impact on the Italian CrossFit community will continue after his death, and he will be greatly missed.

Zanetti is survived by his girlfriend, Josipa Rimanic, his affiliate community, and many other friends and family.

Comments on 210220

84 Comments

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Diego Pongeluppe
July 20th, 2021 at 2:29 pm
Commented on: 210220

Rece with vest 20lb


RX 32:12


Age 33/1,74cm/71kg

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Clint Michael
April 24th, 2021 at 5:31 pm
Commented on: 210220

40:11, Rx’d

Horrible time

(edited)
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Leonardo Silva
April 3rd, 2021 at 1:52 am
Commented on: 210220

37:13

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Brian W
April 2nd, 2021 at 4:52 pm
Commented on: 210220

28:03

20 lbs med ball

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Hardy Behrend
March 18th, 2021 at 9:59 am
Commented on: 210220

Did this yesterday on a track


Scaled up to:


1200m Run

5 Rounds

15 Push Ups

20 med ball cleans 20lb.

21 Burpees

1200m Run


30:55

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Jeff Chalfant
March 13th, 2021 at 10:03 pm
Commented on: 210220

31:37 but 1k runs were over by 30-40m

First run in exactly 5 minutes and the second run was maybe 5:10-5:15. Squat med ball cleans as always but dropped each one this time.


179/41/69”

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Morgan Greene
March 11th, 2021 at 1:09 pm
Commented on: 210220

31:22

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Ralph Keeley
March 6th, 2021 at 6:44 am
Commented on: 210220

31:17 Rx

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Aaron Brumit
February 28th, 2021 at 8:05 pm
Commented on: 210220

35:21Rx.

20lb. med ball

1030 meter runs

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Hank McKibban
February 27th, 2021 at 6:55 pm
Commented on: 210220

30:53 (med ball cleans w/25# kb)

R.I.P.

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Roger Munger
February 25th, 2021 at 4:25 pm
Commented on: 210220

M/53/155#

Rx'd 38:26

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Brett Eckles
February 24th, 2021 at 12:34 pm
Commented on: 210220

30:48 Rx


Ran 1000m each time on the assault air runner.


did the deadlifts from 210221 first to catch up some


Rip Lorenzo


M/28/6’1”/200lbs

(edited)
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James Gentile
February 24th, 2021 at 2:53 am
Commented on: 210220

Done 2/23/21. Subbed 20lb DB for med ball. All push ups unbroken, burpees were the time sucker. Last 1000 m started slow but pushed to break 30m.


29:49.

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Diego Rivear
February 23rd, 2021 at 9:20 pm
Commented on: 210220

27:00 Rx


Did Cleans w/ 20lb KB


@155 BW

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Andreas Wachter
February 23rd, 2021 at 5:41 pm
Commented on: 210220

Rx, 33 lb. ball:

42:30 min

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Karina Findlay
February 23rd, 2021 at 3:53 pm
Commented on: 210220

Rx

cleans with 14# wall ball

38:16

RIP

(edited)
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Jeffrey Howard
February 23rd, 2021 at 1:00 am
Commented on: 210220

M/25/5'8"/155lb

CrossFit AFK


31:17 - Rx


For Lorenzo, his girlfriend, family, friends, and Mad Tortuga CrossFit

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Lindsay Aspen
February 22nd, 2021 at 11:25 pm
Commented on: 210220

Was kind of dreading this one, but actually ended up loving it!


36:25 RX, 20# med ball

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Mike Munsee
February 22nd, 2021 at 9:09 pm
Commented on: 210220

M 50/190/6’

scaled run to 800m.

27:11.

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Chris Broomes
February 22nd, 2021 at 5:22 pm
Commented on: 210220

Subbed 1500 air bike for run (not sure if that was enough)

5 Rds.

15 push-ups

20 - 20lb med ball cleans

21 burpees

1500m air bike


21:02

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Erik Dresner
February 22nd, 2021 at 4:46 pm
Commented on: 210220

28:31 Rx


First round push ups UB. Done in 3-4 sets every round after. Burpees really took it out of my push ups!

Med ball cleans split up into 2 sets (typically 13-7)

Burpees UB.


First run: ~4:15

Second run: ~4:30

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Az Native
February 22nd, 2021 at 4:35 pm
Commented on: 210220

37:21, subbed row for run. That sucked! Semper Fi Lorenzo.

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Sam K
February 22nd, 2021 at 3:04 am
Commented on: 210220

30:25 Rx


Burpees gon' kill me

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Nathan Goisnard
February 22nd, 2021 at 1:11 am
Commented on: 210220

Thanks Lorenzo


Customized WOD


1km row

5 rounds of

9 push up

15 "med ball" (single 20# DB) cleans

21 burpees

1 km row


25m07s


Liked my change to include a 9-15-21 as Lorenzo was a coach. Think of doing a similar one with a vest, and the runs.


Keep well.

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Troy Bruun
February 22nd, 2021 at 12:40 am
Commented on: 210220

Completed on 2/20


31:36Rx

(edited)
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Jennifer Langeliers
February 21st, 2021 at 10:21 pm
Commented on: 210220

That was hard for me. I had out in the push ups but managed to do them RX.


Row 1000m

15 Push Ups

20 KBS 26#

21 Burpees

Row 1000m


38:10

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Byron Hills
February 21st, 2021 at 10:18 pm
Commented on: 210220

About 32:00

scaled to 4 rounds otherwise Rx

20# med. ball

(edited)
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Jason D. Martin
February 21st, 2021 at 8:00 pm
Commented on: 210220

M/45/185 RX 30:01

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Dave DeCoste
February 21st, 2021 at 5:35 pm
Commented on: 210220

26:35 Rx

20 lb med ball

(edited)
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Dan Morris
February 21st, 2021 at 1:19 pm
Commented on: 210220

As RX’d:


35:20


42 / 6’0 / 195

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Linda Radon
February 21st, 2021 at 6:41 am
Commented on: 210220

37:50 min RX (8kg Medball)

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Richard Ferrera
February 21st, 2021 at 4:33 am
Commented on: 210220

25:59 RX

In the cold Idaho weather at 26 degrees and a slight snow. Did not substitute anything. Broke med ball squat cleans into 10’s. No break on the others. A great workout for a beautiful man. My sympathy to his family and friends. A great way to spend my Saturday evening honoring him with a little sweat.

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Joshua St John
February 21st, 2021 at 3:06 am
Commented on: 210220

24:35

Rx’d 50lb sandbell

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Chin-Sheng Chou
February 21st, 2021 at 2:52 am
Commented on: 210220

RX, 28:40

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Jade Teasdale
February 21st, 2021 at 12:52 am
Commented on: 210220

31minutes Rx

outside in the mud/cold. ☹️ I’m ready for summer. Burpees (7-7-7 quick pauses to shake my arms out) Cleans & PU UB. Runs nice & slow. Tight, right shin muscle caused my arch to cramp on burpees & run.

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Gavin Christensen
February 21st, 2021 at 12:39 am
Commented on: 210220

30:54. Scaled to:


1000 m row

3 rounds as Rx’d (w/ 20# ball for cleans)

1000 m row


Too fat, burpees crushed me.

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Travis Smith
February 21st, 2021 at 12:04 am
Commented on: 210220

Rxd 28:16

1000m run

5 rnds of

15 pushups

20 ball cleans 30 lb

21 burpees

1000m run

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Matthew Letarte
February 20th, 2021 at 11:30 pm
Commented on: 210220

24:46 Subbed 26# KB cleans for med ball cleans, 10 each arm. Otherwise RX

1000m run

5 rounds of:

15 pushups

20 KB cleans @ 26# (10 ea arm)

21 burpees


1000m run

4:25/2:50/3:04/3:14/3:24/3:21/4:28

Happy with the consistent rounds.

RIP Lorenzo - I pushed harder than I would have as I am still recovering from being sick, but you don't always get to choose when you have to perform, it could be when you're at your lowest point in life, so it is good to carry that mentality into training sometimes.

(edited)
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Spencer Hendel
February 20th, 2021 at 10:46 pm
Commented on: 210220

26:21 Rx’D

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Derek Eason
February 20th, 2021 at 10:44 pm
Commented on: 210220

Rx’d 24:21 (25lb. Med-ball)




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Derek Eason
February 20th, 2021 at 10:47 pm

Rest In Peace Lorenzo

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Jim Rix
February 20th, 2021 at 10:34 pm
Commented on: 210220

32:48 rx. Started second run at 27 min even.

definitely a slog. Being a named WOD helped me gut thru it. Peace to Lorenzo’s family and community after their sudden loss.

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Coastie Nick
February 20th, 2021 at 10:25 pm
Commented on: 210220

RIP Lorenzo


Rx’d 32:25

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Antonio Alves
February 20th, 2021 at 10:24 pm
Commented on: 210220

For time:


Run 1,000 meters

Then,

5 rounds of:

    15 push-ups (knee push-ups after 2 rounds)

    20 sandbag cleans | 9 kg sandbag

    21 burpees

Then,

Run 1,000 meters


SCORE: 39'06''

--

I was fearing this one, as I was still sore from yesterday, but it turned out less grueling than I expected. Actually a very nice WOD.

Nevertheless, had to switch to knee push-ups after 2 rounds to keep a good flow.

First run very slow (6'). Miserable weather, feeling stiff and cold. Second was much better (just under 5'), and actually did 2 km more in the rain, which felt great.

Thanks for the WOD and the video tips.


RIP

(edited)
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Maxime Talha
February 20th, 2021 at 10:12 pm
Commented on: 210220

RX : 24’50

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Maxime Talha
February 20th, 2021 at 10:11 pm
Commented on: 210220


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Maxime Talha
February 20th, 2021 at 10:11 pm
Commented on: 210220

RX= 24’50

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Shamar Mitchell
February 20th, 2021 at 9:50 pm
Commented on: 210220

39:15


** subbed 75 Cal (x2) on Rogue ECHO Bike **

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Daniel Robinson
February 20th, 2021 at 9:49 pm
Commented on: 210220

Rx 36:47

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Hamilton Kipp
February 20th, 2021 at 9:46 pm
Commented on: 210220

33:00

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Steve Day
February 20th, 2021 at 9:37 pm
Commented on: 210220

26:36


Runs on treadmill @ 1% incline

20lb ball

(edited)
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Nicole Deaver
February 20th, 2021 at 8:59 pm
Commented on: 210220

28:11 Rx Rds & Reps (25# Med ball),

Subbed bike for an icy run.


Although, I did chop & shovel ice for over an hour afterwards.

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Joshua Willing
February 20th, 2021 at 8:42 pm
Commented on: 210220

30:15 RX


RIP LORENZO

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Kevin Flowers
February 20th, 2021 at 8:04 pm
Commented on: 210220

M/55/6’1”/180


”Lorenzo” (-ish)


3000 m Rogue Echo bike (65 cal) (4:14)*


Then 5 rds of:

15 hand-release pushups

20 dumbbell cleans (30 lbs)*

21 burpees to target


Then

3000 m Rogue Echo bike (65 cal) (4:21)*


27:20


**couldn’t get to box in time for open gym, so had to improvise at home

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Joe Conradi
February 20th, 2021 at 7:45 pm
Commented on: 210220

20#DB for med ball, otherwise RX:


26:33

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Charlie Pokorny
February 20th, 2021 at 7:31 pm
Commented on: 210220

31:40 Rx

Good WOD

m/52/5'11"/200#

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Greg Fairbanks
February 20th, 2021 at 7:22 pm
Commented on: 210220

For Time

20 stair sprints (basement stair)

3 rds

15 pushups

15 kettlebell swings 35#

15 burpees

then finish with another 20 stair sprints


22:13

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Seth Wildenstein
February 20th, 2021 at 6:57 pm
Commented on: 210220

31:26 - Lungs still recovering from covid

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Lance Gloyer
February 20th, 2021 at 6:52 pm
Commented on: 210220

29:59 RX

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Dj Kastrup
February 20th, 2021 at 6:32 pm
Commented on: 210220

35/m RX

28:37

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Chris Meldrum
February 20th, 2021 at 6:23 pm
Commented on: 210220

As rx’d, 25:54.


Tougher than it looked – all about the burpees.  Made push-ups much more difficult in later rounds.  Med ball cleans were the one place I felt like I could rest a bit.  First run in 4:50, last run in 5:30 – was hurting pretty good by then.


47m/5'10"/190

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Js Smith
February 20th, 2021 at 6:06 pm
Commented on: 210220

Not for time, but stayed under 30 min total.

Row 1k then 3 rounds of:

    15 knee push-ups

    20 med-ball cleans, 15#

    15 burpees, w/baby jumps 

Then, row 1k

amazing what a full night of sleep can do.


RIP Signore Zanetti

(edited)
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Jack Ray
February 20th, 2021 at 6:01 pm
Commented on: 210220

as RX

32:59

run slightly longer than prescribed

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Mike Andridge
February 20th, 2021 at 5:54 pm
Commented on: 210220

RIP Lorenzo


Subbed

1250 m row for run

else as rx

41:41

m/51/175

Really closer to 39'ish min--had to give some clarification help to

my son for his homework.....

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Jim Rix
February 20th, 2021 at 10:35 pm

😀

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Tatiana Arteaga
February 20th, 2021 at 5:34 pm
Commented on: 210220

35:17

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Eugenio Gonzalez
February 20th, 2021 at 5:31 pm
Commented on: 210220

18:58 was a freaking sweat

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Charles Meyers
February 20th, 2021 at 5:13 pm
Commented on: 210220

700 meter run assault air runner

10 push-ups

10 med ball 12 lbs

10 burpees

700 meter run

3-Rsd 20 min cap

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Myles Lance
February 20th, 2021 at 4:46 pm
Commented on: 210220

31:07

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Nick Billock
February 20th, 2021 at 4:17 pm
Commented on: 210220

M/47/205lbs, 15F outside here in NE Ohio. 33:09 Rx after doing the GORUCK Iwo Jima workout with my wife. Some nasty interference on those burpees after doing those med ball cleans each round!

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Tom Whyte
February 20th, 2021 at 4:10 pm
Commented on: 210220

Alexa 33:45 Rx (14lb med ball)

Tom 28:32 Rx (20lb med ball)

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John Clarke
February 20th, 2021 at 3:56 pm
Commented on: 210220

Subbed 1k row for runs.


26:45

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David Douglas
February 20th, 2021 at 2:46 pm
Commented on: 210220

Sub run for 3k on Assault Bike

scale down to three rounds

31:49

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Dusty Russell
February 20th, 2021 at 2:40 pm
Commented on: 210220

34/5’10”/220

rxd

36:37

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QiHui Xing
February 20th, 2021 at 2:29 pm
Commented on: 210220
(edited)
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Randy Crooker
February 20th, 2021 at 2:18 pm
Commented on: 210220

Subbed 20lb backpack for med ball.

All else as Rx

33:12

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Alex Pettingell
February 20th, 2021 at 1:43 pm
Commented on: 210220

Rx, 20 lb. ball: 27:18

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Lincoln Kerger
February 20th, 2021 at 12:55 pm
Commented on: 210220

Rx'd with 20# med ball

29:58


That was a lung burner, especially in the cold air. I'm pleased I finished under the 30 min mark, though very close. Awesome WOD. Thank you for helping people with their fitness Lorenzo, RIP.

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Robert Paterson
February 20th, 2021 at 11:49 am
Commented on: 210220

Male 45yrs

Used a light kettlebell instead of medball.

29:14

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Sandeep Gadde
February 20th, 2021 at 4:20 am
Commented on: 210220

34:04 RX

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Chris Sinagoga
February 20th, 2021 at 4:03 am
Commented on: 210220

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Run - monosctuctural movement done at a distance that is really past the point of sprinting for just about anyone, but not by much

Push-up - midrange pushing designed to test stamina later rather than sooner

Med ball clean - jumping with an odd object, emphasis on squatting

Burpee - changing orientation, emphasis on jumping, also using the pushing as a stamina factor


MAIN DECISION

Grind through in typical hero style or modify for a specific purpose?


TECHNIQUE SCALE

1000m

5 rounds of: 15 push-ups, 15 box jumps, 15 hang cleans

1000m


CONSISTENCY SCALE

As is


INTENSITY SCALE

6 2-minute rounds of:

Sprint 200 meters

10 med ball cleans

Max reps burpees

*rest 4 minutes between rounds


INJURY SCALE

Upper-body - 4 rounds, run 800 meters, 25 box jumps (burpee/med ball theme), 25 sit-ups (burpee theme)

Lower-body - 10 rounds, 15 push-ups, 20 sit-ups


MY STUFF

I experimented with a few different variations of this, none of them were really done with much intensity. I will say I was knee-deep in snow during at least two rounds.


GENERAL FEAR LEVEL: 7

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Mike Andridge
February 20th, 2021 at 1:04 am
Commented on: 210220

Rowing or assault bike sub distance for run?

Thanks

I should know this by now, sorry.

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Js Smith
February 20th, 2021 at 2:42 am

The old board days said it was 400m run = 500m row or 800m Airdyne/Assault Bike

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Mike Andridge
February 20th, 2021 at 4:41 am

Thanks Js

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