March 29, 2012
For time: 100 double unders
For time: 21 – 15 – 9
In your quest to maximize your double under success, remember that….
1) It’s all in the wrist. When most people begin double unders, they figure that in order to get the rope around twice, they need to jump higher. This is partly true, but if you’re doing a tuck jump and your knees are bending significantly, you’re doing it wrong. Instead of jumping super high, try to flick the rope around faster with your wrists. This does not mean be spastic with the arms. The motion is primarily a forearm through wrist motion. Try not to do the tuck jump. Jump as you normally would (more or less) when you do singles.
2) Timing is key. Again, you want to avoid jumping too high. The first revolution should occur during the upwards motion of your hop and the second revolution will occur in the downwards motion, a fraction of a second before the rope skims the ground.
3) Use a good rope. The standard CrossFit rope is a thin wire, coated or uncoated, take your pick (or, uh, pain tolerance level!). Be sure the rope fits you properly.
And make sure you…
4) Do not tense up too much. Many people do this when performing double unders. Their necks and shoulders completely tense up. It’s difficult to avoid, but try and keep things loose. Otherwise you will throw off your breathing and circulation. Given that double unders require significant aerobic work, you need your Krebs cycle working as efficiently as possible.