If you haven’t discovered by now, it’s extremely important to have your own jump rope. Using a rope that is custom fit to your body and skill level is essential. Start by working with a slightly longer rope and shorten it as your technique improves. Your rope should have bearings to assist with the turnover, allowing your wrists to spin the rope rather than your arms. Rope prices vary from $15-$70. You can purchase a speed rope at the box.
Here are my top 5 tips to improving your double-unders:
1. Rotate at the wrists, not the elbows.
2. Keep your elbows in and arms slightly out in front of your body at roughly 45 degrees.
3. Look forward, not down.
4. Jump straight up and down. Test by marking where your feet start and finish with a piece of tape.
5. Breathe!
Keep in mind that the only thing that changes between single-unders and double-unders is the speed of your wrists and height of your jump. Your jumping and landing technique should remain constant when changing from single to double-unders. Practice your rhythm by jumping with your arms by your side and slapping your legs once or twice before landing. Coordination is one of the forgotten general physical skills of CrossFit.
TUESDAY CROSSFIT 06/30/15
A. Double-Under skill work
B. 4 rounds for time:
400 m run
75 double-unders
30 lunges
10 single arm kb cleans (10 L then 10 R)
REST 1 MINUTE
30 minute cap
