This is a great visual tool to help develop your double under. I know it is the achilles for many of you. All you need to do is to get the power jump down and balance the timing between your wrist and jump. Notice the biomechanics of the lady’s jump does not change between the single and double under. She is just jumping higher and speeding up the rope with her wrist. Start with the same progression of 3 singles, 1 double. As you get better, switch to 2 singles, 1 double. Then, 1 single, 1 double and then finally stringing them together. Remeber, luck is inconsistent and skill is always there. Good skill! – WW
Skill – Overhead squat 5-5-5+
WOD – 5 Rounds for time of:
135/95 pound OHS, 5 reps
Toes-to-bar, 10 reps
35/18 pound two handed KB squat clean, 15 reps
Double under, 20 reps
Cool Down – Max wall sit for time
*Remember all CrossFit style workouts are scalable and modifable to each individuals fitness level