The VERMONSTER: Vermont’s premiere Team Fitness Competition was held Saturday, September 17 to Sunday, September 18, 2022
2022
COMPetition INFO
Divisions
Open Division • Saturday & Sunday
The Open Division is designed for intermediate to advanced level athletes who would consider themselves good candidates to compete in the CrossFit Open. If you have successfully completed a full season of Open workouts in the Rx division you will be at home in this category.
Rec. Division • Saturday Only
The Rec Division is for beginner to intermediate athletes who would feel at home doing the scaled version of the CrossFit Open. These are athletes who have good fundamental CrossFit skills but may not have more difficult movements like double-unders, squat snatches or unscaled pull-ups.
Masters Division • Sunday Only
The Masters Division is designed for intermediate to advanced level athletes, age 40+, who would consider themselves good candidates to compete in the CrossFit Open. If you have successfully completed a full season of Open workouts in the Rx division you will be at home in this category, with no advanced gymnastics (HSPUs, muscle-ups, pistols) or prohibitive weights..
CrossFit is the most adaptable sport on the planet. Once our workouts are released, should you find yourself ready to compete, surrounded by teammates and finding movements that don’t fit your capabilities, please reach out! We encourage all Adaptive Athletes and Athletes with a disability, be it permanent, progressive, minor or major, to compete! If you reach out and are willing to help us adapt the workouts in ways that replicate the movements defined to achieve the same outcome specifically for you, we’d love to have you on our competition floor!
workouts
Athlete 1 on RowErg: “Broken Benchmark”
800m
3 Minutes Rest
600m
2 Minutes Rest
400m
1 Minute Rest
200m
Your score is the average of the average split time for each of the 4 intervals
Athlete 2 on SkiErg: “Priority Implied”
100m
200m
300m
400m
500m
Your score is the average of the average split time for the 100m, 300m, and 500m intervals
The average watts for the 200m and the 400m intervals do not count in your score, but the entire workout must be completed within a 10 minute cap
Athlete 3 on BikeErg: “Speed Limit”
1000m
2 Minute Rest
1000m
2 Minute Rest
1000m
Your score is the average split time of your slowest interval
Athlete 4: “Super Sprint”
500m Ski
1000m Bike
500m Row
Your score is total time elapsed divided by 3
Team score is the score of all 4 events added together and workout is “for time” (the lower the time the better)
200′ Walking Lunge w/ Slosh Tube (Rec Zercher Carry, Open Overhead Carry)
50 Synchro Box Jumps (Rec 20/16, Open 24/20)
100 Synchro DB Thrusters (Rec 2 x 35/25, Open 2 x 50/35)
150 Synchro Mace Tire Strikes (Rec 15/10, Open 20/15)
200 Calorie Echo Bike (Rec 150 Calories)
200′ Walking Lunge w/Slosh Tube (Rec Zercher Carry, Open Overhead Carry)
Details:
- Workout begins with each athlete performing a 50′ Walking Lunge relay style
- Once 200′ are completed other work can begin
- Two athletes can work at a time on the reps while 2 athletes can take turns logging calories on the Echo Bike
- Movements can be done in any order and in any sized chunks of reps
- Pairs of athletes can swap at anytime but must remain consistently paired
- Once all reps and calories are complete the workout finishes with another relay of walking lunges
Movement Standards:
Slosh Tube weights will be announced day of event
Box Jumps are synchronized at the top of box
Thrusters are synchronized at the bottom and top
Tire strikes are synchronized at impact with tire
Head of Mace must pass above the plane of the head each swing
Hand position on Mace will be limited to lower portion of handle
Time Cap: TBA
15 Min AMRAP
10 Alternating Barbell Snatches (Rec. 75/55, Open 120/85)
20 Toes-to-Bar (Rec Division is Hanging Knee Raises)
2 Athletes work while other 2 rest
Pairs remain the same for the entire workout
Snatches are any style from the ground w/partners alternating reps
TTB/HKR Can be done in sets of your choosing but 20 reps must be shared evenly
HKR standard is knees breaking the plane of the top of the hip
Max Rep Sandbag over Yoke
1 Min for Athlete A and B
1 Min for Athlete B and C
Rec 75/Open 115
Athlete 1:
25 yard Swim
40 Goblet Squats (24kg)
40 Abmat Sit-ups
25 yard Swim
Athlete 2:
75 yard Swim
30 Air Squats
30 Abmat Sit-ups
25 yard Swim
Athlete 3:
125 yard Swim
20 Alternating Pistols
20 Abmat Sit-ups
25 yard Swim
Athlete 4:
175 yard Swim
10 Single-Arm Overhead Squats (16 kg)
10 Abmat Sit-ups
25 yard Swim
One athlete goes at a time
Length of pool is 25 yards down, 25 back
Sit-up standard is touch toes, touch ground behind shoulders
Overhead Squats can be done with either arm
Kickboard is available for anyone uncomfortable in the water
Score is total time to complete all 4 legs
TIME
1 Min Max Rep of…
Axle Bar Hang Power Clean (40/60/90/110)
Atlas Stone Front Squat (40/50/75/95/115)*
KB Snatch or C & J (12/16/20/24/32)*
Barbell Deadlift (115/135/165/225/255)*
*First 4 weights for Masters & Last 4 for Open
Each athlete on the team is responsible for doing one weight
Weights will be done in ascending order
After each minute is a 30 second reset before next athlete goes
When all 4 athletes finish first implement they move to next
KB Movement is from the swing, not the ground, with either arm
For HPC and DL the team can help adjust weights during 30 sec
Score = # of Reps X Weight Lifted, added together for entire team
4 Rounds For Time:
8 Cleans
12 Burpee Over Bar
16 Synchro Dumbbell Snatch
60 Double Unders “Unbroken”
Barbell: Open 185/135, Masters 155/105
Dumbbell: 50/35
Details:
- 2 Athletes work together to complete each full round
- Working athletes can split the round however they choose (e.g. One athlete can do all the cleans and the other can do all the burpees, or they can split reps)
- 1 Athlete MUST switch after each round
- Your team’s rotation is 1A, 2B, 3A, 4B where the number represents your order and the letter represents the athlete level. So each round looks like this:
Round 1: 1A & 2B
Round 2: 2B & 3A
Round 3: 3A & 4B
Round 4: 4B & 1A
Movement Standards:
-Cleans can be performed any style, Power or Squat.
-Burpees Over Bar are Lateral
-Synchro Dumbbell Snatches must be met in lockout at the top of the rep.
-The Double Unders must switch partners each time upon tripping or breaking, but rep count does not reset
2500m Row Erg or Truform Runner or Ski Erg
200 Wall Balls (30/20 @ 9′) or Thrusters (96/65)
150 Pull-ups or Toes-to-Bar
35 lb Sloshtube Overhead Hold
Top 4 Open
ReSULTS
PODIUM
REC DIVISION
PODIUM
OPEN DIVISION
PODIUM
MASTERS DIVISION
Photos
