MLF Group Home

How to do a Double Unders to improve your performance in CrossFit WODs.

Set up for Double Unders

  • Begin with the hands slightly forward of the body and around your hip height at 8 and 4 o’clock
  • Elbows are kept in tight to the body

Points of Performance for Double Unders

  • It’s important to know that the only thing that changes from a single to a double is the speed of the rope and the height of the jump
    • A double under is twice the revolution speed as a single under, the jump is a bit higher
  • Aim to be jumping about 6-8 inches consistently while learning double unders
  • Just as the rope begins to pass under your feet on the first repetition rapidly throw the double revolution of the wrist
  • Moving the jump rope is done with revolution of the wrist and not movement in the shoulders

Tips & Tricks for Double Unders

  • When first starting out and learning, try to alternate singles and doubles, while maintaining same height of the jump, while learning to string multiple reps
  • Initiate jump right before rope reaches feet