Kate Gordon’s Workout of the Week
Today’s workout is programmed by two-time Games athlete Kate Gordon. The native of New Zealand is also a member of the CrossFit Seminar Staff as well as runs the popular Instagram page @crossfitterwithsign. Gordon’s workout is courtesy of CFK Programming, her own individual, affiliate and nutrition programming for all athletes.
- Kate Gordon
Five Rounds For Time:
20 Kettlebell Deadlifts (2x 53/35 LBs – 24/16 KGs)
60 Double unders
30m Farmers Carry (2x 53/35 LBs – 24/16 KGs)
Time Cap: 20 Minutes
Scaling Options:
- Reduce weight as needed
- Scale double unders to 100 single unders per round
- Try doing 60 seconds of double under attempts
Some advice from Kate: “Do not strategize, go out hard and hang on. Push yourself to do one more rep when you think you are done and take one more step when you want to rest. Your mantra for today is ‘go before you want to,’ repeat that to yourself and remind yourself that you have to push to get better. The grip endurance will force you to break up the work at some point, keep an eye on the clock and do not walk away from your KB’s while you rest. Using grips will help you avoid the need to chalk up excessively.”
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