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“Inception”

Mid-Atlantic CrossFit Challenge 2021, WOD #4

973 2
  • For Time
  • 900 meter TrueForm Run
  • 18 Ring Muscle-Ups
  • 36 Wall Ball Shots (30/20 lb, 10/9 ft)
  • Then, 2 Rounds of:
  • 450 meter TrueForm Run
  • 9 Ring Muscle-Ups
  • 18 Wall Ball Shots (30/20 lb, 10/9 ft)
  • Finally, 3 Rounds of:
  • 300 meter TrueForm Run
  • 6 Ring Muscle-Ups
  • 12 Wall Ball Shots (30/20 lb, 10/9 ft)
  • Time Cap: 27 minutes

At the call of “3, 2, 1 … Go the athlete will move to the TrueForm Runner and begin. When the athlete has accumulated 900 meter on the TrueForm Runner the athlete will move to the Rings and begin accumulating reps of Ring Muscle-Ups. When the athlete has accumulated 18 Ring Muscle-Ups the athlete will move to the Wall Ball and begin accumulating reps of Wall Ball Shots.

When the athlete has accumulated 36 Wall Ball Shots the athlete will move back to the TrueForm Runner. As the athlete is moving back to the TrueForm they will be responsible for moving the marker to the next section. The athlete will now accumulate 450 meter on the TrueForm Runner, followed by 9 Ring Muscle-Ups, and finally 18 Wall Ball Shots.

The athlete will then complete the second round of a 450 meter TrueForm Run, 9 Ring Muscle-Ups, and 18 Wall Ball Shots. Upon completion, the athlete will then move back to the TrueForm runner and accumulate 300 meter, followed by 6 Ring Muscle-Ups, and finally 12 Wall Balls Shots.

The athlete will complete a second and third round of 300 meter Run, 6 Ring Muscle-Ups, and 12 Wall Balls Shots. Upon completion, the athlete will move to the finish line where time will be called. The athlete will be responsible for moving the marker forward one section upon completion of each round.

Score is the time on the clock when the last round of the Wall Ball Shots is completed.

Movement Standards

TrueForm Runner: The athlete will accumulate meters starting from 0. The Athlete cannot touch the monitor. The monitor will be reset between each round.

Ring Muscle-Up: In the Muscle-Up, the athlete must begin with, or pass through, a hang below the Rings, with the arms fully extended (with or without a false grip) and both feet off the ground. The heels may not rise above the height of the Rings during the kip. The athlete must pass through a portion of the dip and the elbows must be fully locked out while in the support position above the Rings. Kipping the Muscle-Up is acceptable, but swings or rolls to support are not permitted. If consecutive Kipping Muscle-Ups are performed, a change of direction below the rings is required.

Wall Ball Shot: In the Wall Ball Shot, the Medicine Ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the Ball must hit the target at or above the specified target height. If the Ball hits low or does not hit the wall, it is a “no rep.” If the Ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The Ball must settle on the ground before being picked up for the next rep.


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Background: “Inception” is the 4th of the 6 total events for the 2021 Mid-Atlantic CrossFit Challenge Semifinals competition. 

The Mid-Atlantic CrossFit Challenge @midatlanticcrossfitchallenge is one of the official partners to host the Semifinals before qualifying for the final stage in the CrossFit Games. The competition took place on May 28-30, 2021 at Thompson-Boling Arena in Knoxville, Tennessee. 

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