December: Dominating Double Unders

The December challenge is up, did you roll your eyes and groan when you saw the board? Double unders.

As with many things in CrossFit, for most of us, this is a skill that is just going to take time.
This means you just have to keep chipping away and log some practise hours, but below are a few tips to help you on your way.<img class="wp-image-523 alignright" src="http://crossfitbeowulf important” alt=”img_0368″ width=”162″ height=”223″ srcset=” 871w,×300.jpg 218w,×1058.jpg 768w,×1024.jpg 743w,×851.jpg 618w,×100.jpg 73w” sizes=”(max-width: 162px) 100vw, 162px” />

  1. It’s all in the wrist. If you’re swinging your whole arm around to try and get the rope around twice, it’s going to be very difficult. It’s all about getting the rope round in the most efficient way. Trying to overcompensate for a slow wrist movement by jumping high won’t work for beginners, so be sure to get a fast flick down before experimenting with your jump height.
  2. Keep your legs straight. Shooting your legs out into a pike position or donkey kick may seem as though it will earn you some extra time to swing the rope around. In reality though, you’ll land heavier and take more time to recover and rebound into your next jump. Keep your legs right under you in the air so they’re prepared to rebound as quickly as possible after landing on the balls of your feet. And make sure when you land to have your knees bent a little to absorb the bounce.
  3. Lock those arms at your side. A common issue is subconsciously moving your arms away from your torso, which will make the rope’s arc around your body shorter. You want your elbows close to your rib cage. Your arms should remain relatively motionless while naturally extending from the elbows, since your wrists should be doing all the work of turning the rope. Though it might be hard to think about when you’re first starting out, try and pay attention to your arms until the proper position
    becomes habit.
  4. Buy a rope. Picking up any old rope you find at the gym might be convenient, but different lengths and thicknesses will require you to adapt your tempo. As a beginner, it’s going to be hard to adjust on the fly.Size up your rope before you start jumping. The handles of the rope should hit between the breastbone and the armpits if you’re stepping on the rope with one foot. So much of the double under is about rhythm and timing, and that will change if and when you switch ropes. We recommend learning on the rope you want to end up with. Using the same rope every time can only
    help you.


  5. Pick a Spot and Focus. How many times have you gotten close to a double under PR only to break mental focus and fail? You need to stay in your zone and focus on a small stationary spot away from distractions.Choose a location that is not moving, it helps keep you balanced and will aid your proprioception. Focus on the sound of the rope, the feel of the rope hitting the ground and visually pick a small stationary spot. Use all of your senses!
  6. Do double unders when they come up in a workout. Just because you “Can’t get them”, doesn’t mean that you shouldn’t be trying them in a workout. There are exceptions to the rule but the body will find efficiency through fatigue and some of the problems with timing seem to work themselves out in a workout. People who have a few double unders miraculously will get 20 in a row. Trying your double unders while on the clock will make you focus and keep you on task even when you become frustrated. You will never get good at double unders unless you try them!




December 12, 2016