The VERMONSTER: Vermont’s premiere Team Fitness Competition was held Saturday, September 23rd to Sunday, September 24th, 2017
2017
COMPetition INFO
6th Annual Vermonster team Challenge! Vermont’s premier CrossFit competition, pitting coed groups of four athletes in open, Masters & scaled divisions against one another at Green Mountain CrossFit’s unique indoor and outdoor facility.
Divisions
Open Division • Saturday & Sunday • 2 Female / 2 Male Athletes
Athletes must have strong weightlifting and gymnastics skills, but there will be no minimum work requirements so teams can make up for individual gaps in movements or weight. Registration fee per four-person team includes six workouts for you and your teammates, and four T-shirts if registered before September 8th.
Rec. Division • Saturday Only • 2 Female / 2 Male Athletes
Rec. Division is for beginner to intermediate level CrossFitters or experienced Boot Camp participants. Athletes should have a solid grasp on fundamental CrossFit movements. Registration fee per four-person team includes three workouts for you and your teammates, and four T-shirts if registered before September 8th.
Masters Division – New this year! • Sunday Only • 2 Female / 2 Male Athletes
The Masters Division is for Athletes who have all the skills required for competing in the open division but would like the challenge of competing against athletes of a similar vintage. Includes at least three workouts for you and your teammates, and four T-shirts
if registered before September 8th.
workouts
3 Rounds for Time
FF / MM Pairs
36 Partner Wall-Balls (30/20, 20/14 Over 9′ Bar)
20 Power Cleans (165/115, 115/75)
4 Synchro Burpees at every transition
Females start on Wall-balls, Males start on Cleans
Workload can be shared evenly or unevenly
Wall-balls are over a bar, not to a wall or target
Ball must pass over bar in opposite direction each rep
All four athletes do Burpees together, then switch
Synchro burpees only require chest-to-ground together
4 Min for each teammate
“Run”
300m Trail Run immediately into…
“Stone”
Max Atlas Stone Ground-to-shoulder until 3 Min mark
At 3 Minutes move immediately into…
“Jump”
Max Double (Open)/Single-Unders (Rec) until 4 Min mark
At 4 Minutes next athlete begins run
Open weights F-75/F-95/M-115/M-M-140
Rec weights F-40/F-50/M-75/M-95
Each athlete chooses one weight
Order of athletes is from heaviest stone to lightest
“Run” Score is time to complete 300m
“Stone” score is total team weight moved from GTS
“Jump” score is total team double/single-unders
8 Min AMRAP (Reps)
Athlete 1: Max Rep Deadlift (Open – 225/155, Rec – 155/105)
Athlete 2: 25′ Walking Lunge (2 x 35 lb DB)*
Athlete 3: Max Rep Toes-to-Bar (Rec. – Hanging knee raises)
Athlete 4: 25′ Walking Lunge (2 x 16 kg KB)*
Open: Male Overhead / Female Front Rack
Rec: Male Front Rack / Female Farmer Carry
Deadlift & TTB Athletes do reps while lungers do 25′ length
Lungers must meet with 4 feet on tape at 12.5′ every lap
Once Overhead/Rack/Farmer is established, must hold for 25′
Loss of Lunge position or bad rep requires re-start from both
Athletes rotate at end of every Lunge length
Deadlift & TTB must stop & rotate after lunger crosses line
Score is total Deadlift Reps + total TTB Reps
75 Meter Uphill Team Truck Pull
Rec – Driver + Empty Bed
Masters – Driver + 300 lbs
Open – Driver + 500 lbs
At “Go” Team will pull truck 75 meters up our side parking lot
Score is time to complete with a 2 minute cap
If you do not finish, your score will be 2 Min + 1 sec/5 meters
There will be 4 ropes attached to truck
Any pulling position is allowed but grip must be at end of rope
Ropes are approximately 10′ long
This is a Floater Workout to be done during these time blocks:
Sat 9 – 3 Rec / Sun 9 – 1 Open and Masters
Fem. 1: 4 Min to Establish 3 RM Snatch (Power or Squat)
Fem. 2: 4 Min to Establish 3 RM Clean & Jerk (Power or Squat)
Male 1: 4 Min to Establish 3 RM Snatch (Power or Squat)
Male 2: 4 Min to Establish 3 RM Clean & Jerk (Power or Squat)
Weights can only increase during each 4 minutes – can decrease on switch
There will be a women’s bar and a Men’s bar available
Weights are 4 x 45, 2 x 25, 4 x 10, 2 x 5, 2 x 2.5
One athlete goes at a time for 4 minutes
Team can help load bar for athlete
Reps must be touch-and-go
Score = Heaviest bar for each person added up
1st Male/Female pair starts workout
2nd Pair cannot advance until next movement is open
80 Pull-ups
70 Box Jumps (Criss-Cross over 20″ box)
60 One-Arm DB Shoulder-to-Overhead (50/35)
50 Calorie Row (25 Calories each – unbroken)
40 Overhead Kettlebell Swings (32/24)
30 Calorie Ski (15 Calories each – unbroken)
All numbers are shared between the two athletes in each pair
One athlete works at a time in each pair
Box Jumps, Row and Ski must be split evenly
Other movements can be distributed unevenly
Box Jumps do not have to have open knees and hips at top but both feet have to contact top surface of box
4 km Team Bike – 1000m each athlete
Other athletes perform Back Squats (135/95)
Bar cannot touch ground after workout starts
Every 4 Squats subtracts 1 Second from time
4 Synchro Jumping Lunge penalty for dropped bar
12 Min Cap
Top 4 Open/Masters
3 Rounds Relay Style – 1 Athlete/Movement
20 Pistols
15 Snatches (95/65)
10 Tire Flip & Jump
5 Barrier Burpees
1 Team eliminated each round
Athletes cannot repeat movements
ReSULTS
PODIUM
REC DIVISION
PODIUM
OPEN DIVISION
PODIUM
MASTERS DIVISION
Photos
