💥 Why Double Unders Are a CrossFit Benchmark
Ask any CrossFit athlete what skill gives them the most grief, and double unders are usually in the top three.
A well-executed DU isn’t just a flashy movement—it’s a high-skill, high-output exercise that tests:
- Coordination
- Rhythm under fatigue
- Timing and posture
- Mental focus during pressure
It’s also a common movement in Open WODs and qualifiers, so it pays to master it.
🤔 What Are Double Unders?
Definition:
A double under is when the rope passes twice under your feet during a single jump.
Unlike single unders, double unders require:
- Faster wrist rotation
- Higher jump
- Tighter timing window
And unlike many other CrossFit skills, it doesn’t matter how strong you are—technique trumps power.
🧠 The Most Common Mistakes When Learning Double Unders
Before we teach the solution, let’s identify the problems:
❌ 1. Rope Too Long
Excess slack causes wide arcs = wasted motion = tripping.
❌ 2. Jumping Too High
This often leads to poor landing mechanics and excessive fatigue.
❌ 3. Using Arms Instead of Wrists
Rotating from the shoulders kills speed and breaks rhythm.
❌ 4. Inconsistent Timing
Late or rushed rope timing is the #1 reason DUs fail mid-set.
👉 Read our full blog on jump rope mistakes in CrossFit
✅ Step-by-Step Progression to Master Double Unders
The Elevate Rope progression system is built for success—whether you're on your 1st or 1,000th DU.
🟢 Step 1: Rope Setup and Sizing
- Stand on the rope with one foot
- Handles should reach just below the shoulders
- Use a Speed Rope MAX for best rotation efficiency → shop here
📏 Pro Tip: A shorter rope gives faster rotation, but less margin for error. Beginners should go slightly longer (2–3 inches past armpits).
🟡 Step 2: Master Single Unders with Rhythm
Drill: 30-second tempo single unders
- Keep elbows tucked
- Focus on wrist flicks
- Land softly on the balls of your feet
Do this 5x before even attempting DUs.
🔁 Step 3: Power Jump Drill (No Rope)
This teaches vertical jump mechanics without worrying about the rope.
Drill:
- Stand tall, hands by your sides
- Jump straight up with minimal knee bend
- Land quietly and repeat x10
- Add slow wrist circles to simulate rope
🔄 Step 4: Ghost Doubles
Simulate DUs without a rope to internalize rhythm.
- Use hand flicks as if rotating the rope
- Count “1…2” rhythm in your head
- Jump at DU height (2–3x single under jump)
Repeat for sets of 10–15 reps.
🎯 Step 5: Double-Tap Drill
Grab your rope and do single jumps, tapping your thigh twice per jump with both hands.
This mimics the wrist speed needed for DUs and builds timing.
Do:
- 3 rounds of 20 reps
- Rest 30s between sets
🔥 Step 6: First Real DUs
Attempt a single double under after 3–5 single unders.
Sequence:
- 3 single unders
- 1 double under
- Reset
- Repeat
Progress to 2 DUs in a row… then 3… and so on.
Keep your arms in, jump controlled, and flick from the wrists.
🧱 Step 7: Build DU Volume
Once you hit 10+ unbroken reps, it’s time to build consistency under fatigue.
Drills:
- Tabata DUs: 20s on, 10s rest for 4 minutes
- EMOMs: 10–15 DUs every minute
- WOD Integration: Add DUs to light workouts (e.g. air squats + DUs)
🔁 Tempo Tips to Improve Timing
Timing > effort when it comes to double unders.
🕑 Use a 3-Part Tempo:
- Jump
- Flick wrists (double speed)
- Land softly
Say “pop-swish-land” out loud if needed — yes, seriously. Many athletes improve timing just by syncing movement with rhythm sounds.
🎧 Pro Tip: Try metronome apps or jump to music at 120–140 BPM.
🔥 Advanced Double Under Variations (When You're Ready)
Once you’ve mastered the basics, here are ways to level up:
- Unbroken DU sets (goal: 50+ reps)
- Double unders under fatigue (after burpees, rowing)
- CrossFit Open-style EMOMs
- Double under to triple under transitions
📲 Use the Elevate App to track DU volume, personal bests, and weekly rope challenges.
🧰 Best Rope for Mastering Double Unders
You need a rope that:
- Spins fast
- Is easily adjustable
- Can take punishment
✅ Speed Rope MAX by Elevate Rope
- Dual-bearing handles = effortless spin
- Tool-free length adjustment
- Ultra-lightweight steel cable
💡 Used by competitive CrossFitters and Open athletes
🏋️ Programming DUs into Your CrossFit Routine
To retain the skill, consistency matters.
Weekly DU Structure:
- 1 Skill day (drills + DU sets)
- 2 WODs with DUs (light to moderate volume)
- 1 Test day (max unbroken set)
Total volume = 200–300 reps/week for skill maintenance
Combine with warm-up and cooldown mobility.
👉 Use our CrossFit warm-up drills with jump rope