The Vermonster 2019 – Green Mountain Community Fitness

The VERMONSTER: Vermont’s premiere Team Fitness Competition was held Saturday, September 21 to Sunday, September 22, 2019

2019

Comp Info

Workouts

Results

Photos

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

Saturday – Event 1 – Fire in the whole (open/rec)

12 Min AMRAP
Work done in Male/Female Pairs

21 Synchro Russian KB Swings (32/24 Open, 24/16 Rec)
Non-working pair must hold handstand (Open) or Overhead plate hold (Rec) with 45/35

15 Synchro Toes-to-bar (Ab-mat Sit-ups for Rec)
Non-working pair must hold KB in front rack position (goblet style of your choosing)

9 Synchro Burpee Box Jumps (24/20 w/Rec allowed to step-up)
Non-working pair must hold plank

Pairs will alternate movements… ex. 1st pair does all KBS while 2nd pair holds handstand, then second pair does all TTB while 1st pair holds front rack, and so on.

No reps will be counted unless non-working athletes are in their static hold

KBS are synchronized above shoulder height and a no-rep will require KBs to return to ground

TTB are synchronized at bar touch and Sit-ups are synchronized at top of sit-up

Burpees are synchronized at chest-to-ground

Saturday – Event 2 – quick & squatty (Open/rec)

Part 1:
Three Rounds of…
Min 1 – M/F Pair: Max Rep 20m Shuttle Sprint (10m each way)
Alternate M/F Pair Hold bars in Hang (135/95 Open, 95/65 Rec)
Min 2 – M/F Pairs switch and 2nd Pair does Max Shuttle Sprint while other pair is in hang

Rest 2 Min…
Subtract your team’s total shuttle sprint count for 6 minutes from 150

Ex. Team logs 73 Shuttle sprints during 6 minutes: 150 – 73 = 77

Part 2:
For Time…
With 2 M/F athletes working at a time, accomplish the resulting number of reps from earlier math in Synchro Hang Squat Cleans (135/95 Open, 95/65 Rec)

During Shuttle Sprint each athlete logs own number of reps
Ex. A1 gets 8 laps and A2 gets 7 – score for minute is 15 reps
One Rep is down 10m, touch, and back 10m, touch
Any unfinished laps at the minute mark are not counted
Bars must be in hang before sprinting can begin each minute
Hang Squat Cleans are synchro at top (Front Rack) not bottom
M/F pairs can switch anytime but both athletes must switch

Saturday – Event 3 – MOVING DAY (Open & rec)

2000m Bike Erg Relay in 500 m Legs
Teams start with a group of objects on a 4′ x 6′ stall mat
All objects must travel 200m and return to starting location
Stall mat must also travel the 200m
Clock stops when everything is returned to the stall mat
Teams can work as individuals or with one another
There is no limit to number of trips taken around the 200m
Direction of travel is always counter-clockwise
No cutting the course even if athlete has no objects

tug

Sunday – event 1 – yin yang fran (open/masters)

For time:

Yin…
500m Run
1000m Row
1000m Ski
2000m Bike

Run will have each athlete starting at 15 second intervals – your choice of start order.
All athletes must be done with run before starting to erg.
Each team will have a RowErg, a SkiErg and a Bike Erg, so three athletes can work at a time.
Rotations can happen in any fashion.
“Yin” is complete when all ergs have reached their allotted meters, at which point “Yang” can begin.

Yang…
Deadlift – Male Pair: 15,000 lbs. / Female Pair: 10,000 lbs.

There will be two bars pre-loaded with team’s choice of weights
Men’s Bar: 315 or 275 or 225 or 185, and Women’s Bar: 215 or 185 or 155 or 135.
Choice is made prior to workout and weights stay the same through entire portion of workout.
Number of reps to achieve the total weight will be calculated for you.
One athlete works at a time and athletes can rotate as desired.
Men stay on Men’s bar and Women stay on Women’s bar.
When both men and women have achieved their weight, “Fran” can begin.

Fran…
21 – 15 – 9
Thrusters (115/75 Open, 95/65 Masters)
Pull-ups (Chest-to-Bar Open, Regular Masters)

Both pairs can adjust their bar weights as soon as Yang is done
Men will start with Thrusters and women will start with Pull-ups
Athletes can share reps as they desire
Pairs can not switch stations until 21 (total, not each) reps are achieved
At that point, Women go to Thrusters and do 21 reps
Men go to Pull-ups and do 21 reps. Again, pairs can not switch until both are done.
Fran continues the same way through the round of 15, and then the round of 9.

Score is total time to complete workout

Sunday – Event 2 – deal with the devil (Masters & open)

For time…Relay Style…
Athlete 1:
4 Laps Overhead Walking Lunge (100/70) (Masters: Front Rack)
5 Devil’s Press (2 x 50/35 Open, 2 x 35/25 Masters)
Athlete 2:
3 Laps Overhead Walking Lunge (100/70) (Masters: Front Rack)
10 Devil’s Press (2 x 50/35 Open, 2 x 35/25 Masters)
Athlete 3:
2 Laps Overhead Walking Lunge (100/70) (Masters: Front Rack)
15 Devil’s Press (2 x 50/35 Open, 2 x 35/25 Masters)
Athlete 4:
1 Lap Overhead Walking Lunge (100/70) (Masters: Front Rack)
20 Devil’s Press (2 x 50/35 Open, 2 x 35/25 Masters)

1 Lap = 40′ (20′ over, 20′ back)
Lunge Bar must stay overhead for 20′ at a time or must restart
You can put bar down at turnaround, or not
Athlete 1 completes all of their work before Athlete 2 begins, etc.
Athletes can go in any order they choose

Sunday – Event 3 – feats of fitness (Masters & open)

All events are 3 minutes long and scored separately…

Event 1:
Max Synchro Squat Snatch (115/75 Open, 95/65 Masters)
Male/Female pairs synch lift at bottom and top of squat
Pairs switch every rep
All athletes must attempt lift
If one or both athletes fail it is a no rep and pairs rotate
If lift is not synchro it is a no rep and pairs rotate
Power Snatch to OHS is allowed

Event 2:
Max Meter Sled Drag (Weight TBD)
Males pull uphill, Females pull downhill
Switch athletes every 20m

Event 3:
Max Atlas Stone GTS (140/115/95/75 Open, 115/95/75/50 Masters)
Each athlete has a stone of a different weight
Stones are lifted one at a time going from lightest to heaviest
Once lockout is established next athlete can lift
Athletes can switch to different stones at any time

Event 4:
Max Laps of Box Jump Course
10m Line of boxes varying in height from 16″ to 24″
Athletes line up and start one at at time
As soon as first athlete begins, next athlete can start at any time
Passing is only allowed during return to start line
Reps are scored every time an athlete finishes 10m course
Two footed take-offs are required
Standing atop box is not required
Clearing the entire box is allowed

Event 5:
Max Duration Rope Hang
Each athlete has their own 8′ climbing rope
At the start all athletes initiate rope hang w/feet allowed
Any form of footwork can be used – maximum of 1 loop around foot
At 2 minutes the feet and other body parts cannot be used
Score is time of each athlete’s hang added together
3 Min Cap

Note: 2 Minute rest and transition between events