The Vermonster 2024 – Green Mountain Community Fitness

The VERMONSTER: Vermont’s premiere Team Fitness Competition was held Saturday, September 28 to Sunday, September 29, 2024

2024

Comp Info

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

Saturday – Event 1 – No Fall Zone (AMRAP)

AMRAP

AMRAP 15:00
5 Single arm KB Snatch Thruster (each side)
5 Burpee Over Barrier
5 Atlas Stone to Shoulder
5 Burpee Over Barrier

*One Athlete on Ski Erg at all times*

– (Open 115/75, 24/16) (Rec 75/50, 16/12, 3 Burpee Over Barrier)
– A set rotation is established for the entire workout.
– Athletes rotate upon completion of one full round.
– A1: 1 round AMRAP, A2: Rest, A3: Ski Erg, A4: Rest
– Score 1 = AMRAP, Score 2 = Ski Erg Calories

Saturday – Event 2 – Set The Bar

AMRAP

– (Open 115/75) (Rec 75/55) (Masters 95/65)
– One athlete accumulates max reps while teammates hold top of Deadlift.
– Synchro HPCs are a “Buy In” for each working athlete.
– ANY drop (working or non-working) forces a rotation with HPC Buy In.
– Athlete order must be established at beginning of workout.

Saturday – Event 3 – Trip Wire

SCORE

2:00w/:30r x 6 Rounds
Buy In Pair…
Rounds 1 & 2:
20 Alternating Pull Ups
45 Single Unders Each

Rounds 3 & 4
20 Synchro DB Snatch
30 Double Unders Each

Rounds 5 & 6
20 Synchro Toes to Bar
15 Crossovers Each

Scored Pair…
Max Calorie C2 Row & Bike

– (Open 50/35) (Rec Jump Pull Ups, 25/20, Knee Raise, Single Unders)
– One pair performs “Buy In” work while other pair waits on machines.
– When “Buy In” is complete, athletes on machines work for cals. in time remaining.
– Pairs will rotate every round.

FLOATER

SCORE

Slider Wheelbarrow Race!

2:00 AMRAP

Max Repetitions

Mandatory rotation every 30 seconds.

Each pass through the center of a figure 8 course = 1 rep.

Sunday – Event 1 – Set the Bar (Masters Only)

AMRAP

Every 3:00 x 4 Rounds
0-3:00) 8 Quad Synchro Hang Power Cleans + Max Thrusters
3-6:00) 6 Quad Synchro Hang Power Cleans + Max F.R. Lunges
6-9:00) 4 Quad Synchro Hang Power Cleans + Max S2OH
9-12:00) 2 Quad Synchro Hang Power Cleans + Max Front Squat

– (Masters 95/65)
– One athlete accumulates max reps while teammates hold top of Deadlift.
– Synchro HPCs are a “Buy In” for each working athlete.
– ANY drop (working or non-working) forces a rotation with HPC Buy In.
– Athlete order must be established at beginning of workout.

Sunday – Event 2 – Divide and Conquer

TIME

On 8:00 Clock…
Pair 1 for Time:
40-30-20-10
Wall Balls
Box Jump Overs

Pair 2 for Max Reps:
AMRAP 3
Max Alternating Snatches
(2:00 Rest)
AMRAP 3
Max Alternating Cleans

– (Open 20/14 to 10′, 24″/20″, 135/85, 185/125) (Masters 115/75, 155/105)
– Pair 1 performs couplet for time, splitting work as desired, one athlete working at a time, tag team style.
– Pair 2 simultaneously performs weightlifting AMRAP for Max Reps
– Each rep in AMRAPs equals 1 second off of couplet finish time.
– Teams choose pairs at start of event. There is no switching.

Sunday – Event 3 – Yeah, Buoy

TIME

For Combined Time:
Shallow Pair does…
6 Rounds Each for Time:
10m DBall Carry
15 DBall Thrusters
10m DBall Carry

Deep End Pair does…
4 Rounds Each for Time:
15m Swim
10 DBall Alternating Pistols
10 DBall Push Ups
15m Swim

– (Open 30 Shallow/20 Swim) (Masters 20 Shallow/15 Swim)
– One pair performs the shallow end work. One Pair peforms the deep end work.
– Shallow end work and Deep end work happen simultaneously.
– 1 full round equals both athletes completing the prescribed work relay style.

Sunday – Event 4 – Duck Trails (Distance)

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”.

Sunday – Final

AMRAP

TIME
1st Pair, 2 Rounds:

15 Dual DB Deadlifts (2x50s/35s)
25′ Front Rack Walking Lunge
10 Line Facing Burpees
25′ Front Rack Walking Lunge
15/12 Cal. ECHO OR 6 Shuttle Runs
15 Dual DB Deadlifts
25′ Dual Overhead Walking Lunge
10 Line Facing Burpees
25′ Dual Overhead Walking Lunge

~ Floor Turnover ~

2nd Pair, 2 Rounds:

15 Single Arm DB Push Press (50/35)
25′ Front Rack Walking Lunge
10 Line Facing Burpees
25′ Front Rack Walking Lunge
25 Handstand Push Ups OR 100′ Handstand Walk
15 Single Arm DB Push Press
25′ Overhead Walking Lunge
10 Line Facing Burpees
25′ Overhead Walking Lunges

1 athlete performs a full round before switching.
Finalists choose how to pair teammates.
Score is combined time from both parts.
Audience chooses middle movements by applause vote.