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CrossFit Open Workout Tips – Double Unders

CrossFit Open Workout 16.2 Tips – Double Unders

by Molly Metz

 

I was asked to write some tips for athletes participating in the CrossFit Open workout 16.2.  I have seen a few tips already posted out there, of which most of them are correct to say things like “relax”, catch your breath, keep your shoulders loose, and don’t go to fast. While the tips are good I am left with a question in my head, “how”.  My hope is to answer the “how” here in this blog.

I believe with the double under the tips vary based on how many double unders you can do in a row, so I broke out the tips based on your max consecutive double unders.  Look for your max double unders category below and review your tips!

I am doing to do this work out today and fall in the category of 50+ consecutive double unders- I plan to use my R1 Uncoated Speed Rope (the same rope Guðmundsson uses.  (We have worked with Guomundsson in Iceland, didn’t he look great!?) I am also going to really focus on my grip on the handle, I will work on only using by thumb/pointer finger to grip my handle in order to really relax my grip/shoulders from the t2b.

I wanted to say one more thing before you read your tips.  If you can do a T2B and cannot do a double under, why don’t you try the RX division and see if you can get your first double under today!?  Isn’t that what the open is all about? Achieving goals and being proud of accomplishments?   You can always redo the workout at scaled.

 

You have never done a double under

Rely on technique and muscle! If you are still working on getting that first double under under and tomorrow is your day then consider:

  • Using a rope with some “weight”.  Not a weighted handle, a rope with “feedback”. I love the JumpNrope hybrid 2.5 for new athletes- it provides the perfect amount of whip and feedback.  Make sure you handle has a nice fast bearing system!
  • What is a double under? Simple break it apart first without a rope.

 

In the simplest of steps:

  1. Practice your most relaxed bound with the following pattern. Jump, jump, explode! Your first 2 jumps are your singles (bounding off the balls of your feet, gaze down towards the horizon, shoulders relaxed), the third jump is an explosive jump recruiting power from your hips. Just like when you pull the bar for your clean!  Practice this.
  2. Add the hands/arms movement to step 1.  Now that your body has memorized the jump, jump, explode pattern it is time to add the element of controlling the rope.
  3. Put your hands to the side of your body, thumbs out at 45 degree angle. Practice pushing your thumbs down and up.
  4. Now take your first 2 bounds/singles. When you jump up in the air push your thumbs down.
  5. Now add your third explosive bound and push your thumbs down twice in the one explosive bound.
  6. Your count is now: jump (down), jump (down), explode (down/down).
  7. Do all of the steps above with a rope!  Good luck!

 

Tips to remember:

  • When you bound up for your double under try recruiting some power from your hips by kicking your feet slightly back, and jumping forward!  Be sure your chest is upright or slightly angled forward.  When you use your hands with this bound you will have tons of force on the rope!

 

Consecutive double under max is 1-3

  • Refer to the steps/set up in the category above. Warm up your body without a rope.
  • To reduce frustration and buy time on catching your breath consider a single, double, single approach.  Don’t be a hero hitting your max double under each round because you might just find yourself more frustrated. Set a tone and stick to it.
  • Consider a rope with some “weight” so you have feedback for perfect timing! The handle should be a fast bearing system handle.

 

Consecutive double under max is  3-20

  • To reduce frustration and buy time to catch your breath consider committing to ½ of whatever your consecutive double under max is. For example if your max consecutive double unders is 10, then do sets of 5. Then take a few singles to recoup and do it again.  Set a tone from the beginning and stick to it.
  • Consider a rope with some “weight” so you have feedback for perfect timing! 50 is a larger consecutive set for you.
  • Give your shoulders a break by focusing on your grip: How you are holding your handle dictates how relaxed you can keep your shoulders/wrists. Please relax your last three fingers. Let your thumb and pointer finger grip and control the handle but slightly pushing down towards the ground as you bound up for your doubles.
  • A faulted bound can and will increase your fatigue and frustration.  When you bound up for your double under try recruiting some power from your hips by kicking your feet slightly back, and slightly jumping forward!  Be sure your chest is upright or slightly angled forward.  You lose so much power with the pike jumping.
  • Dial in your set up.

 

Ask someone to watch your double unders. Be sure you have 8-10 inches of arc over your head while doing warm ups.  Then consider a second rope on the floor that is 3-4 inches longer as a back-up if you:

  • Pike – jump with your hips muted and your knees/toes out in front of you.  You probably will under fatigue do this more resulting in pulling your arms further from the center plane of your body- which requires a longer rope
  • If you know you recruit shoulder strength- extending your arms/hands away from your body
  • If you jump backwards/stare at the wall and land on your heels

 

Consecutive double under max is  20-50

  • To reduce frustration and buy time to catch your breath consider committing to your max effort of consecutive double undress in the first round and then in the second round take whatever your consecutive double under max is. For example.  If your max is 40, do sets of 20, 20, 10. Then take a few singles to recoup and do it again.  Set a tone.
  • Consider a rope with some “weight” so you have feedback for perfect timing! 50 can be a larger consecutive set for you.
  • Give your shoulders a break by focusing on your grip: How you are holding your handle dictates how relaxed you can keep your shoulders/wrists. Please relax your last three fingers. Let your thumb and pointer finger grip and control the handle but slightly pushing down towards the ground as you bound up for your doubles.
  • A faulted bound can and will increase your fatigue and frustration.  When you bound up for your double under try recruiting some power from your hips by kicking your feet slightly back, and slightly jumping forward!  Be sure your chest is upright or slightly angled forward.  You lose so much power with the pike jumping.
  • Dial in your set up.

 

Ask someone to watch your double unders. Be sure you have 8-10 inches of arc over your head while doing warm ups.  Then consider a second rope on the floor that is 3-4 inches longer as a back-up if you:

  • Pike – jump with your hips muted and your knees/toes out in front of you.  You probably will under fatigue do this more resulting in pulling your arms further from the center plane of your body- which requires a longer rope
  • If you know you recruit shoulder strength- extending your arms/hands away from your body
  • If you jump backwards/stare at the wall and land on your heels

 

Consecutive double under max is 50+ (Ninja status)

  • Your intentions are to be efficient- a virtuoso.  However intentions and reality are two things. Consider a second rope on the floor that is 3-4 inches longer- under fatigue/t2b you might pull your arms away from the center plane of your body, resulting in the need for a longer rope to accommodate the inefficient set up. (Trust this, I also pull my arms/hands from my body under fatigue- it is reality.)
  • You just jumped off the T2B- give your shoulders a break! Dial in your set up position by putting an object on the ground to stare at. Internally rotate your shoulders, kick your elbow back and let your hands/wrists shake that rope through the air.
  • Grip – how are you holding your handle dictates how relaxed you can keep your shoulders/wrists. Please relax your last three fingers. Let your thumb and pointer finger grip and control the handle but slightly pushing down towards the ground as you bound up for your doubles.
  • Find that perfect bound- not too high or too low.  Use your hips to bound and let your legs hang as you relax through these 50 double unders.  Remember the more you relax your bound, the more you can relax your shoulders and focus only on your thumbs/pointer fingers to shake the rope through the air.
  • Use a speed rope or something light. A rigid stainless steel cord is ideal for a ninja jumper!  Channel your inner Guðmundsson – He was an efficient ninja last night!

 

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