MOVEMENT TIP: The Double-Under

Once you've perfected all the performance points of the single under, you're ready to try your hand at the infamous Double-Under, demonstrated here by CrossFit Seminar Staff member Julie Foucher. A double under is a skip where the rope rotates around the body twice for each single jump. A few people somehow manage to get this elusive skill straight away, but for the majority of us, it could take weeks, or sometimes even months, before you consistently get that rope around twice without having it whip your arms and legs. Try not to be too urgent about it as that sense of urgency will cause you to rush the jump, leaving too little time for the rope to spin around twice. Instead keep relaxed and the only thing to speed up (relative to your single skips) is the rotation of the wrists, so the jump stays nice and smooth, while the rope spins faster. And try to keep consistent with your body position on each jump - if your hands start moving even a little way out, forwards or backwards, it is just a matter of time before you trip on the rope.

Points Of Performance

• Position hands slightly in front of hips.


• Jump a few inches off the ground keeping torso upright with body straight


• Holding the rope on both ends, spin wrists so the rope passes the feet twice with every jump