The Double Under
The double under is quite possible one of the most frustrating movements in CrossFit and many of you have the whip marks to prove it, nothing sparks awkward questions like walking into the office after a big double under session!
But why are double unders so hard to learn?
Double unders require us to develop co-ordination and accuracy and these are two traits we can only improve by practice…regular and consistent practice.
Anything that requires these traits (shooting an arrow at a target, hitting a golf ball towards the hole, delicately performing heart surgery) NEEDS to be practiced if our brain is to build the neuromuscular pathways for improvement.
So if you have a goal to get your first double unders aim to spend 5 minutes before/after class each time you train and spend time on the rope.
Double under tips
– Is your rope too long or to short? Stand on the rope with one foot and pull the handles up, they should reach around armpit height.
– Hold the hands just in-front of the hips. When looking straight ahead you should able to see your hands in your periphery
– Keep your torso upright and body straight
– Spin from the wrists, not the arms
If you have more time take a watch of this video from Again Faster…
Workout of the Day – CrossFit
A) Skill Development
This is a gymnastics skill day with a focus on mindful and dedicated practice.
200 Double Unders (in as few sets as possible)
20 Muscle Ups
100 Double Unders
Workout of the Day – Weightlifting Club
A) Clean + Hang clean: 6 x 1+1 @ 70-75%
B) Strict press: 3 x 4 @ 70-75%
C) Push press: 3 x 2 @ 70-75%
D) Romanian deadlifts: 4 x 6 @ by feel