Everyone wants to do double unders but no one wants to build the base first. Build your base big and strong by going back to the basic skip. Do the work outlined below if you really want to master double unders. Following this series of steps will also help prevent any foot, ankle, and achilles injuries that are commonly seen as “overuse” injuries. We have to build up the tissue tolerance in those areas so you can maintain a high level of jumping without over-stressing your muscles, ligaments, and tendons; that is why progressions are so crucial. If you want to crush double unders in your CrossFit® workout, having that big base will make double unders your rest time instead of your work time. Think of the steps below as a jump rope workout to get. Enjoy!

Follow the 4 steps in this video to double under like a boss

DONT SKIP THE FOUNDATIONAL MOVEMENTS!!! Step 1: Move to step 2 only if you have step 1 Be able to perform the following unbroken/ SCALED VERSION IS 50 REPS/ 25 FOR SINGLE LEG

• 100 single unders
• 100 alternating steps
• 100 singles each foot (switch feet every 10 reps)
• 100 high knees

Step 2:

• Become competent at shadow jumping- DO 30-40 PER SIDE

Step 3: Clean up your DU technique

• Hands slightly forward and by your sides
• Feet together
• Head in neutral
• NO DONKEY KICK
• SQUEEZE YOU BUTT AND KEEP CORE TIGHT

Step 4: Single leg D/U 50 unbroken per side How to Triple like a boss: Be able to perform 200 DUs unbroken before you start worrying about triples How to single leg DU like a boss: Become very proficient at single legged single unders as well as have 200 unbroken DUs