Double-unders are not black and white. It’s not like a heavy deadlift, where you’re either going to pick it up, or your not. One day you’ve got them in big, unbroken sets, but the next your jump rope’s betrayed you, and you can only muster a few at a time. Very frustrating. Completing a workout like Annie as prescribed can take over 20 minutes, or less than 5 depending on the consistency of an athlete’s double-unders.
I see a lot of you working on double-unders before and after class. You’re doing it right, practice makes better. When attempting to learn double-unders I dedicated 10 minutes before every workout to developing them. Admittedly, most of that time was spent walking across the gym to retrieve the jump rope I’d just thrown in anger, but I eventually picked up the skill. I was driven to improve my double-unders primarily because of the inadequacy of the scaling options. While tuck jumps, or double and triple the number of reps in singles are useful in creating a basic proficiency to build from, they do not compare to the fitness required and stimulus created by the full movement.
This video (WMV/MOV) featuring double-under ninja Chris Spealler was on The Mainsite for the recent Tabata Double-Under workout. While demoing the movement, Chris makes a couple of quick points that could assist you on your quest for consistency with this skill. If you’ve got no problem picking up heavy things, and pushing ’em out, challenge yourself with RX double-unders Tuesday.
October 11, 2011
Strength: Front Squat 5-5-5-15+
(ideally final set is about 75% of best set of 5, challenging but possible for a set of 15 or more)
5 Deadlifts (130kg/90kg)
Garage Games: Registration is now open for the New England Finals to be held at CrossFit Southie on November 12th and 13th. Competitors in the RX division need to be proficient with all barbell movements at 95#/65# and able to do unassisted pull-ups. Scaled division athletes need similar competence at 65#/45# and able to do purple-banded pull-ups. Click here to sign up.