Yeah, we all dread double unders when we first start CrossFit. I mean, there’s no denying that spinning a jump rope under your feet twice per jump sounds hard, and is certainly not easy to master without proper instruction, especially when you are doing 100-500 of them per WOD, but trust me, it’s doable!
In this post, we have answered your questions about how to do double unders in crossfit so you can RX your next workout without fear! So, here are some tips for doing exactly that:
1) Get a Rope
You need to buy your own rope and size it to your height and level of coordination. Typically the slightly heavier ropes are better for beginners who are just learning to do double unders. There’s a ton of information out there for getting your rope length right so I won’t go into much detail about it here. But you can start by watching this video if you don’t know how to measure your crossfit jump rope for proper length:
2) Slow Down
One of the most common things you will find with people who are learning to do double unders is they are going too fast. Everyone seems to think that when you learn the double under, you have to jump faster and end up landing hard on the ground while doing that awkward knee bend we’ve all seen.
However, you need to work on slowing down if you ever want to be successful with doubleunders. Instead of trying to jump faster, you should work on jumping slower, higher, and smoother. This allows you to speed up your wrist movement and gives the rope time to swing around you twice.
A good way to get your rhythm down is to start with higher than normal singles at a really slow pace and mentally note the tempo and the rhythm of how your feet hit the floor between rope passes.
3) Use Your Wrists
You can pretty much guarantee that double unders are going to be part of a WOD with other movements, which can make them even more difficult once you are fatigued, but after you have learned to do the double under correctly, they will almost always be the easiest part of the workout. If you are using your arms as the driving force for the double unders they will get tired very quickly and it will likely ruin the rest of your WOD, so be sure to use your wrists.
The movement should be in your wrists so pay special attention to that. When learning du’s, many crossfitters tend to make their arms spin like big old windmills. Don’t do that! Remember, it’s all in the wrist. If you are looking in the mirror and you see your arms flailing around, you aren’t doing it right!
Keep your wrists close to your body and just slightly in front of you. Then, focus on using only your wrists to whip the rope around your body.
4) Stay in One Spot
When most people finally start to get the timing of double unders down, they tend to struggle with connecting a long string of them together. This can usually be narrowed down to the problem of inconsistent jumping. Therefore, you should focus on staying in one spot. When you are jumping forward and backward, or side to side, it becomes much harder to keep a consistently rhythm going.
To help with this try finding a spot and staring at it, rather than looking all over the place. There isn’t really a perfect place to stare. It’s a personal preference. Some people look up, down, or straight. Whatever you do just try to stay consistent.
5) Practice Makes Perfect
You should be practicing double unders before and/or after ever WOD. Throw in 2-5 minutes of DU practice before every workout and you will master them in no time.
That’s basically all there is to it!
And here’s a video that will help you visualize how to do crossfit double unders: