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Exercises Movements, technique & proper execution

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Old 02-06-2013, 02:59 PM   #1
Lucas J. Bauer
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Double unders and rope jump

I think double unders are an importaint element of CrossFit, but the problem for me is, i can't realy handle it.

Is it helpfull to do WODs with double unders and replace the double unders with single rope jumps? Maybee I should do some more when I replace the movement.

Would this step help me to handle the double unders or are there some other ways to learn this movement?
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Old 02-06-2013, 03:16 PM   #2
Christopher Morris
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Re: Double unders and rope jump

I've been to boxes that sub three or four singles for each double under. So if the workout calls for 50 double unders, you're doing 150 - 200 single rope jumps.

The learning curve for double unders is very frustrating, but once you get there, it's easy. So keep working at them. I learned them by adding double unders by intervals with single unders. Like this:
1-1-2-1-1-2. When I was pretty comfortable with that rhythm, I would practice:
1-2-1-2-1-2, and then
2-2-1-2-2-1, and finally
2-2-2-2-2-2...

Do a search on youtube, and you'll find a lot of videos with learning tips. Here's one from Chris Spealler: http://www.youtube.com/watch?v=h7XjUbUpeHE (wfs)
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http://www.drchristophermorris.com/ wfs
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Old 02-06-2013, 03:41 PM   #3
John Holcombe
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Re: Double unders and rope jump

Quote:
Originally Posted by Lucas J. Bauer View Post
I think double unders are an importaint element of CrossFit, but the problem for me is, i can't realy handle it.

Is it helpfull to do WODs with double unders and replace the double unders with single rope jumps? Maybee I should do some more when I replace the movement.

Would this step help me to handle the double unders or are there some other ways to learn this movement?
watch the video above and keep practicing DUs before and after your WODs. They took me a month or 2 and then they clicked. in the mean time most places i've been to sub 3 single unders per DU in the WOD
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Old 02-06-2013, 03:50 PM   #4
Brad Allen Jones
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Re: Double unders and rope jump

Listen to these guys. For a while subbing them will work, but once you get to a certain level singles just won't cut it...its like comparing jogging a 400 to sprinting a 400, big difference.
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Old 02-07-2013, 02:42 AM   #5
Lucas J. Bauer
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Re: Double unders and rope jump

Ok thanks, hope i will learn fast

What do you say to doing tuck jumps? Can't imagine this will help in any way - the problem is more to manage the rythm with the rope, not to jump high.
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Old 02-07-2013, 08:56 AM   #6
John Holcombe
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Re: Double unders and rope jump

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Originally Posted by Lucas J. Bauer View Post
Ok thanks, hope i will learn fast

What do you say to doing tuck jumps? Can't imagine this will help in any way - the problem is more to manage the rythm with the rope, not to jump high.
Tuck jumps are a good substitute if you want something more challenging than single unders but they don't help you learn the skill
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Old 02-07-2013, 09:23 AM   #7
Jeff Enge
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Re: Double unders and rope jump

I will say this for anybody trying to learn double unders: The best coaching cue I have gotten, period, since I've been doing CrossFit, is to think about keeping the toes up for double unders. Makes the "jump" part much more of a bounce, allowing one to keep a much better rhythm.
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Old 02-07-2013, 02:46 PM   #8
Molly Metz
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Re: Double unders and rope jump

I understand each athlete is different when it comes to how they catch on to learning a skill, but please try to keep your toes down when working on your bound/double unders. So much energy and ability to sustain consecutive double unders in a row is lost when athletes are back on their heels, or piking with their toes up.

Instead of working on singe unders, try throwing in some speed step (alternating your feet, right/left/right/left) so you can start training your brain to train your wrists to follow a 1-2-1-2 "flicking" motion.

If you want more assistance please message me directly! I am here to help!

M.
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Old 02-07-2013, 02:56 PM   #9
Jeff Enge
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Re: Double unders and rope jump

Sorry, I didn't mean "toes up" as in off of heels or piking. Just as a way to more bounce instead of bending the knees and trying to do tuck jump DUs. I guess I need to be more specific when trying to explain technique without being able to demonstrate.
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Old 02-09-2013, 01:45 AM   #10
Kelli Talaska
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Re: Double unders and rope jump

When we do double unders at our box, every attempt counts (at least for people who can't string together any/many yet). That way, everyone gets practice at double unders. Or sometimes you have to do the DU attempts in round 1 and then you can sub 3-1 or 4-1 singles in later rounds.

Used to be, I could barely manage one DU. Now I can string together a few, and I can do even more if I alternate single/double/single/double...
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