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Movements Monostructural Double Under

Overview & Demo

While jumping rope, swing it such that the rope passes around your body and under your feet twice in a single jump. Speed ropes offer increased speed and can help if the pace of the rope is an issue.


SR-1 Rogue Bearing Speed Rope
Built with a six inch, rotating handle for sure grip, the Rogue SR-1 is capable of unbeatable speed. The bearing system allows for top-end revolutions and the coated cable adds speed and durability. It's built to last, the only thing that will break are your records. -

Totals (18 posts)

Reps 3782
Time (min)6

Recent Posts

  • 50 reps 3 times from AMRAP 10 mins: Double Unders, Pistols (Alternating Legs)s and Handstand Holds on Mar 24, 2015
  • 100 reps 2 times from CrossFit Games Open 15.3 on Mar 13, 2015
  • 25 reps 6 times from AMRAP 6 mins: Handstand Push-ups, Kettlebell Swing (Russian)s, and Double Unders on Mar 03, 2015
  • 20 reps 3 times from AMRAP 5 mins: Dumbbell Snatch (one arm - R)s, Dumbbell Snatch (one arm - L)s, Push-ups, and Double Unders on Feb 24, 2015
  • 200 reps 3 times from 3 RFT: Row (calories)s, Double Unders, and Walking Lunges on Feb 16, 2015
  • 40 reps 5 times from 5 RFT: Double Unders, Dumbbell Box Step Overs, Ring Dips and Strict Handstand Push-ups on Jan 07, 2015
  • 20 reps 6 times from AMRAP 8 mins: Reverse Alternating Lunges, AbMat Sit-ups and Double Unders on Dec 08, 2014
  • 30 reps 8 times from 8x RFT: Burpee Pull Ups, Box Jump Overs, Push Press, and Double Unders on Nov 25, 2014
  • 100 reps from AMRAP 12 mins w/ Buy-in: Double Unders, 200 m, Kettlebell Sumo Deadlift High-pulls and Kettlebell Goblet Squats on Sep 22, 2014
  • 50 reps 5 times from 5x RFT: Double Unders and Front Squats on Sep 18, 2014
  • 30 reps 3 times from 3 RFT: Double Unders, Power Cleans and Handstand Push-ups on Jul 16, 2014
  • 30 reps 5 times from 5 RFT: Double Unders, Push Jerks and Burpee Muscle Ups on Jul 10, 2014
  • 50 reps from AMRAP 7 mins w/ Buy-in: Double Unders, Front Squats, Lateral Burpee (Over Barbell)s and Kettlebell Swings on Jun 20, 2014
  • 20 reps 5 times from 5 RFT: Double Unders, Kettlebell Swings and Pull-ups on Jun 12, 2014
  • 25 reps 3 times from 3 RFT: Double Unders, Walking Lunges, and 400 m on Jun 03, 2014
  • 200 reps 2 times from Bull on Apr 28, 2014
  • 201 reps in 3 mins from AMReps 12 mins: Double Unders, Dumbbell Snatches, Double Unders and 3 more on Apr 09, 2014
  • 75 reps 3 times from AMRAP 12 mins: Double Unders, Front Rack Lunges, Shoulder-to-Overheads and Lateral Burpee (Over Barbell)s on Mar 26, 2014

CrossFit Journal Articles

  • Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips
    To receive the maximum benefits from your jump rope training sessions, you'll want to follow the four steps of my jump rope system (preparation, intermediate, conditioning, and sports training phases) for safe progression.
  • Jump Rope Basics Part 1: Preperation
    When I was training as a wrestler for the 1992 Olympic Games, the jump rope, along with many of the kinds of functional training exercises embraced by CrossFit, were the keys to my development into one the quickest, most explosive, and most highly conditi
  • Jump Rope Basics Part 3: Intermediate Phase
    By the end of the preparation phase (step 1 of my four- step training system), athletes should have developed sufficient skill and cardiovascular conditioning levels to allow safe increases in training intensity as they go to the next level. (See my artic
  • The Position: Part 1 - The Double-Under
    This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the a

CrossFit Endurance

Running is a skill and the CrossFit Endurance crew has perfected teaching it. Learn about biomechanics, the science of running, nutrition, injury prevention and programming implementation. Check out the Running Drills series with Brian MacKenzie via The CrossFit Journal: Part 1, Part 2, Part 3, Part 4, Part 5 and Part 6