Name: Playbook - Hailey Nolin - Whitten
Uploaded: 2022-12-29T15:50:44.826Z
Duration: 45 min
Description: Whitten

Deadly! First CrossFit WOD I’ve done in a long while. 41:36:92 finish. Not the greatest but got it done!

Chet

5 rounds for time of:
22 Kettlebell swings, 72 lbs
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Modifications: 
Kettlebell Swings - you can bend your arms if you have to while completing the kettlebell swing, or you can lower the weight and reps. You may also swing it only to eye level if you cannot get it overhead.

Box jumps - you can do step ups instead of jumping up and you can lower the box.

Run - lower the meters on the run, or instead you can use the rower if you have an injury.

Burpees - you can do up-downs here instead which look like a burpee without the push-up and without the jump at the top.

Wall Balls - lower the weight, height, or squat to a box if needed.



About this hero: U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell Swing

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Wallball standards: 
20 lbs for men / 14 lbs for women 
10 foot target for men / 9 foot target for women

To perform a wallball shot, pick up the ball and drop into the bottom of a squat position. Then, drive upward as if jumping and throw the ball up to the wall at the set target height. Catch the ball when it comes back down and drop back into the bottom of a squat. Remember that your hip crease must drop below your knee crease for it to count. The ball MUST touch the wall at the target height.

Modifications:
Don’t throw the ball as high up, or you can lower the ball weight. You may also use a smaller sized ball

Whitten

Community

More workouts from Hailey Nolin