The VERMONSTER: Vermont’s premiere Team Fitness Competition was held Saturday, September 23 to Sunday, September 24, 2023
2023
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.
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
AMRAP 16
10 Clean and Jerks
20 Box Jump Overs (16 Rec/24 Open)
20 Alt. Cleans
20 Alt. Box Jump Overs
30 Synchro Deadlifts
20 4xBox Jump Overs
40 “Unbroken” C2B
(155/105) (edited) (115/80)
6:07
AMRAP can begin as soon as each team member returns from their respective buy in run…
1, 2, 3, and 4 laps around the solar panels
8 Min EMOM
AMRAP Sand Bag Over Barrier (75/125 50/75)
Min 1: A1 & A2 have one minute to spint up hill to the barriers and perform Max Sand Bag Over Barriers.
Min 2: B1 & B2 have one minute to spint up hill to the barriers and perform Max Sand Bag Over Barriers.
A! & A2 make their way back to the starting line for minute 3.
8 X 1:00 Max Rep Syncro Lift
Round 1: Shoulder To Overhead (Rec/Open) (synchro at top)
Round 2: Thruster (Rec/Open) (synchro at top and bottom)
Round 3: Hang Power Clean (Rec/Open) (synchro at top)
Round 4: Front Squats (Rec/Open) (synchro at top and bottom)
Weights are prechosen and preloaded.
Each athlete can choose their own weight.
One weight for all lifts.
2 Athletes work for one minute of max synchro reps, then the other 2 Athletes work for one minute of max synchro reps.
Athletes 1 & 2 work the even minutes.
Athletes 3 & 4 work the odd minutes.
Score is Synchro Reps multiplied by weights chosen for total weight moved.
2 Rounds For Time 18 min cap…
Round 1:
50 Toes-to-Bar
200 DUs
8 Rope Climbs (15’)
50 Pistols (Masters Jumping Lunges)
10 Wall Walks
Round 2:
25 Toes-to-Bar Pull Ups (Masters Chest-to-Bar)
100 Crossovers
4 Legless Rope Climbs (15′) (Masters 12′)
25 Box Jump Pistols (16”) (Masters Pistols)
10 Deficit Handstand Push-ups (2″) (Masters HSPU)
2 Athletes out to start, 2 stay behind starting line. 1 works at a time.
Athletes complete Unbroken reps. Any break forces a switch*
The second athlete may start reps as soon as the break occurs.
*Athlete that breaks sprints to start line for 3 Synchro Burpees (3 person) before next athlete can run to floor.
Continue pattern throughout workout.
The same two athletes always switch with eachother.
Manditory switch after each rope climb.
Any pause in reps of more than 2 seconds represents a break and needed switch.
Round 2 can only begin when all 4 athletes are back at the starting line.
9 Min AMRAP
96 Cals Echo Bike
Atlas Stone Hold (Open 95/115 Masters 75/95)
Max Rep Synchro KB Dead Squat Cleans (Open 24/32 Masters 20/24)
Reps may only be counted if the atlas stone is in the held position.
All atheletes working:
Athlete 1 12 Cals Echo Bike (Bike is set to target Cals of 12)
Athlete 2 Atlas Stone Hold (Above waist and below shoulder)
Athlete 3 &4 Synchro KB Dead Squat Clean (Synchro on the ground and in bottom of Squat)
Rotate after 12 Cals
A1 moves to Atlas Stone
A2 Moves to Squat Cleans
A3 Stays at Squat Cleans
A4 Moves to Bike
When 96 Cals are acheived (2 full team rotations) last athelete on the bike can join the other 3 and rotate as needed to achieve more reps.
12 Min AMRAP
E3MOM for Max Reps
Axle Bar Bear Complexes (105/140 90/120)
Athlete 1 & Athlete 2 Complete 12 Alternating Burpee Tire Jump Throughs.
Athlete 1 must complete the full rep before the Athlete 2 can start their rep, i.e. athlete 1 must land outside the tire before Athlete 2 can begin their Burpee .
All 12 Alternating Burpee Tire Jump Throughs must be completed before athletes Athlete 3 & Athlete 4 can start Axle Bar Bear Complexes.
Athlete 3 & 4 Complete Max Reps Axle Bar Bear Complexes in time remaining.
Bear Complex= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. (Squat Clean thrusters are allowed)
1 athlete works at a time.
These reps are not alternating and do not need to be shared equally.
After 3 mins has elapsed Athlete 3 & 4 move to Alternating Burpee Tire Jump Throughs, Athletes 1 & 2 move to the Axle Bar.
This cycle continues for the remainder of the workout.
Score is total Completed Bear Complexes.
SCORE
On 11:00 Clock…
0-5:00:
AA pair Runs Tethered 800m for time
BB pair Accumulates Max Duck Walk Distance
(1:00 Rest/Transition)
6-11:00:
BB pair Runs Tethered 800m for time
AA pair Accumulates Max Duck Walk Distance
– (Open 180/135) (Masters 135/90)
– In a 5:00 window BB pair accumulates max distance Duck Walk while AA pair runs 800m for time.
– After 1:00 rest the AA pair will take over the Duck Walk while the BB pair runs 800m for time.
– Duck Walk must be carried 50′ before partners switch. Every 5′ is a “rep”.
Bar Muscle-ups
Handstand Walking
Squat Snatches
Barrier Hops
ReSULTS
PODIUM
REC DIVISION
Muscles & Mustaches
- Mallorie Lyford
- Lizzie Chapman
- Dana Allen
- Michael Domey
EMOM Jeans
- David Berman
- Vanessa Berman
- Aaron Wisniewski
- Kathleen Laramee
Hakuna Masquata
- Jenna Elliott
- Kelly Higley
- Tom Frink
- George Goodhue
PODIUM
OPEN DIVISION
The Kids
- Reese Stevenson
- Levi Mulligan
- Laurel Houle
- Ashleigh Angle
Consensual Flex
- Nicol Dorciakx
- Sam Goovaerts
- KC Bruch
- Spencer Carey
WFF WOD Stars
- James Hoepkerx
- Louise Lintilhac
- Jen Hock
- Joey Normandeau
PODIUM
MASTERS DIVISION
Hustle and Muscle
- Chelsea Spencer
- Colin Pomer
- Meaghan Minogue
- Amy Gibbs
Legs Miserables
- John Landis
- Katie Sterling
- Eliza Weston
- Chris Hennessy
Royal Flush
- Melissa Snow
- Raymond Boutin
- Mike Trigg
- Meg Newlin