/var/www/html/wp-content/themes/Divi/single.php Want to get better at double unders? | CrossFit Shakerag

Want to get better at double unders?

by | 28pm611UTCThursday | Uncategorized

Double Under Drills

One of the biggest questions I get asked, as a CrossFit Coach, is how do I get better at *insert skill*? There is a very simple answer to this question, for most of us.  Do you do your own warmup before class starts like rowing, running, or biking a little or do you just stand around talking to friends waiting on class to start?  If you answered yes to either of these questions you are missing a huge opportunity to improve at any skill you are lacking in.  For example, one of the biggest things I see people struggle with is double unders.  If this is something you struggle with then replace your old warmup or lack of a warmup with the one I have listed below. Try these drills every day as a warm up for a month and I guarantee your double unders improve! Check out the video below for demonstrations of each drill.  Also, a good rope always helps so check out these brands: RPM Training, RX Smart Gear, and Rogue Fitness.

  1. 100 single unders at a quick pace
  2. 30 single unders with a high bounce
  3. 30 jump pat pat
  4. 20 single arm double under rope swings per arm
  5. 10 single unders with high bounce into 1 double under,
  6. 10 single unders with high bounce into 2 double under
  7. 10 single unders with high bounce into 3 double under
  8. In 2 min complete as many double unders as possible, goal is to beat your previous be every day

(IF AT ANY TIME YOU CANNOT COMPLETE A DRILL GO BACK TO TOP AND START OVER)

TIPS

  1. count out loud as you jump
  2. hands stay down and in
  3. all in the wrist
  4. land on toes not heels
  5. relax
  6. don’t pike
  7. don’t tuck

GET AFTER IT AND DON’T GIVE UP