Tag Archives: double-unders

Crossfit Jump Rope Buyer’s Guide

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Like many of you, I have struggled with Double-Unders.  Also, like many of you, I have purchased a gazillion jump ropes in hopes that one of them might cure the curse of the Double Under.

Lesson #1: There is not a single jump rope in this buyers guide that will instantly improve your double unders.  Nothing takes the place of frequent practice.  Incorporate double unders into your warm-up several times per week to see the best improvements.  At least 3 times per week, I complete 200 DU before my regular WOD (I started at 50 and worked my way up to 200).

Lesson # 1.b.: If you can do double unders, you can do double unders with a $5 rope.  If you want to spend a lot of cash on a rope, that’s your business…just know that you can’t buy DU proficiency.

Here is a great video from Chris Spealler on Double Unders.

Lesson #2: The most important quality your rope needs is that it is the right length.  Here is a video of how to determine proper length from Dave Newman at RX Jump Ropes.

 

So let’s get to the Crossfit Jump Rope Buyer’s Guide:

RX Jump Ropes ($34.95) http://rxjumpropes.com/

Multiple options in terms of color and cable weight.

WODrope – $28.99 – WODrope.com

- extended handle lengths available

Freestyle Jump Rope – $13.95 - www.buyjumpropes.net

Again Faster Revolution Rope – www.againfaster.com

Also, available is Again Faster’s Double-Under Training Pack.

Muscle Driver Cable Speed Rope – $9.99 – MuscleDriverUSA.com

Buddy Lee Aero Speed Jump Rope – $39.95 - http://www.buddyleejumpropes.com

 

Rogue Fitness RPM Speedrope – $38.95 – http://www.roguefitness.com/rpm-speed-rope.php

 

 

- many other options available at Rogue as well

- also available directly through RPM http://rpmrope.com/buy

 

The MetCon5 Training Journal is a great tool for tracking Double Under Progress. MetCon5.com

 

Here are some “jump rope reviews” from the Crossfit Discussion board

- http://board.crossfit.com/showthread.php?t=72815

 

- http://board.crossfit.com/showthread.php?t=13689

- http://board.crossfit.com/showthread.php?t=72815

 

Here is a nice article from Chris Martin of Guardian Crossfit

http://guardiancrossfit.wordpress.com/2012/05/15/jump-ropes-for-crossfit/

 

Good luck with your double unders and I hope this will save you from spending a bazillion dollars on jump ropes like I did.

Until next time…MetCon5 Crossfit Training Journals

Crossfit Double Unders – Tips and Technique Videos

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Welcome to another installment of our the Movement Video Collection by MetCon5 Training Journals.  Today’s edition collects 7 separate videos from different sources (including Chris Spealler, Again Faster, Mikko Salo, Crossfit Proper, and more) to help you improve your double unders.  You will notice that some major points are shared by each video …here they are as outlined by Chris Spealler in the last video.

1. Ensure rope is proper length
2. keep hands close, narrow, and out front of your body
3. use wrists to spin the rope NOT your shoulders
4. jump just slightly higher than you would with a single skip
5. find a focal point to stare at while skipping
6. try to bounce in one spot and don’t move all over the place
7. keep your mid-line tight

Some common faults that will cause you to trip up and impair your double unders are:

1. skipping with your hands out wide…will effectively shorten the rope
2. skipping with hands behind you
3. spinning the rope with your shoulders will tire you out faster
4. jumping too high
5. jumping all over the place

If you are looking to get your very first double-under:

- master the single under first

- practice often…even Mikko Salo had to put in some extra work on his double unders

 

- practice drills where you turn the rope with one hand like at the :47 second mark of this video

Double Under Tips from Again Faster

Double Under Tips & Progressions from Crossfit Proper

2 Minute Technique for Double Unders

How to do Crossfit Double Unders

Here is are some tips from Paradiso Crossfit

If you can complete a double under and want to get better at double-unders:

- do more in less time
- link more double unders together
- be more efficient when in the middle of a crossfit wod

…Work double-unders into your warm-up several time per week…getting in the time is key

…have some fun with practice by introducing a few of the following double under wods into your practice or after your daily WOD:

  1. Double Unders on the Minute…complete 1 double under at minute 1, 2 at 2 minute, adding one each minute until unable to complete
  2. Double Under Pyramid…take your max number of double unders (let’s say it is 5) and complete the following sets 1, 2 ,3,  4, 5, 4, 3, 2, 1…add 1 each week so week 2 would be as follows: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
  3. complete 50 double unders for time…increase the totoal number as you improve

…then here is a great great Video from Chris Spealler from Crossfit Park City to help you improve your double unders.

Try to take something from each of the videos above.  Schedule some time in your MetCon5 Training Journal, set goals in your journal and track your progress…stay accountable and make sure the double under doesn’t continue to “trip you up” 6 months from now.

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