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Movements Gymnastics 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.

Equipment

Sr1-h2
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. - RogueFitness.com

Totals (29 posts)

Reps 4780
Time (min)6

Recent Posts

  • 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
  • 50 reps 5 times from 5x RFT: Double Unders, 200 m and Push Jerks on Mar 19, 2014
  • 21 reps 4 times from AMRAP 8 mins: Burpee Muscle Ups, Double Unders, and 100 m on Mar 15, 2014
  • from "FGB Style" - Box Jumps, Burpees, One Arm Dumbbell Snatch (Alternating)s and 2 more on Mar 11, 2014
  • 30 reps 8 times from CrossFit Games Open 11.1 / 14.1 on Mar 02, 2014
  • 50 reps from AMRAP 15 mins: 800 m, Power Cleans, Burpees and 2 more on Feb 25, 2014
  • 60 reps from AMRAP 8 mins: Partner Burpees, Power Snatches, Double Unders and Handstand Walks on Feb 20, 2014
  • 50 reps 2 times from AMRAP 7 mins: Squat Snatches, Toes-to-bars and Double Unders on Feb 19, 2014
  • 30 reps 5 times from 5 RFT: Muscle Up (Bar)s, Hang Power Cleans and Double Unders on Jan 28, 2014
  • 24 reps 10 times from Bradshaw on Jan 25, 2014
  • 30 reps 5 times from 5 RFT: Overhead Squats and Double Unders on Jan 20, 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 Coach's Prep Course

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The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Coach's Prep Course to learn how. We attended the course and learned a lot. Check out the Intro To Course video by Chris Spealler and Nicole Caroll.