The CrossFit 201 Guide To Getting Your First Double Unders

Walk into any CrossFit box, and you'll hear that unmistakable "whap-whap" sound. It's the rhythm of a double-under, and if you're a newer athlete, seeing a skilled CrossFitter effortlessly string them together can feel a little intimidating. You might be able to do single jumps all day long, but that second rotation of the rope seems to defy the laws of physics.

Here at CrossFit 201 in Oakland, NJ, we know that feeling. Every single one of our coaches and veteran members has been there. But the good news is that the double-under is not magic; it’s a skill. And like any skill—from a muscle-up to a perfectly executed clean—it can be broken down, practiced, and mastered.

Here is a step-by-step game plan to get those elusive double unders. Let's set up a game plan and get this done!

Step 1: The Foundation — Perfecting the Single-Under

Before you even think about a double-under, you must have a perfect single-under. This is non-negotiable. Bad habits in your single-unders—like using your whole arms, jumping too high, or kicking your heels back—will be magnified and derail your double-under attempts.

Focus on these key mechanics:

• Jumping Height: Your jump should be just high enough to clear the rope. No higher.

• Wrist Rotation: The power comes from your wrists, not your shoulders. Keep your elbows tucked in close to your body. Think of your wrists as the engine and your elbows as the anchor.

• Posture: Keep your body tall and your core tight. Your gaze should be forward, not down at your feet.

• Pike Position: Maintain a slight pike at your hips, keeping your legs relatively straight as you jump. This small movement is key to a smooth, efficient jump.

Spend time getting this right, and you'll build the muscle memory needed for success.

Step 2: The Double-Under Game Plan — A 3-Phase Process

This is the blueprint for success. Instead of just flailing and hoping, we're going to break the movement into its core components.

Phase 1: The Bounce (The "Double Jump")

The double-under is a double bounce. You need to be able to get two bounces in a single rope cycle. This is the hardest part for most people, and it has nothing to do with the rope.

• The Drill: Without a rope, simply stand and practice jumping twice in the time it would take the rope to pass under your feet once. Your first jump is a little higher, your second is a quick, small "check-jump" to set up for the next cycle. This teaches your body the required rhythm and jump height. It will feel unnatural, uncoordinated, and a little silly at first—that's how you know you're doing it right!

Phase 2: The Rhythm (The "Penguin Drill")

Once you have the bounce, we need to sync it with your hands.

• The Drill: Grab a rope, but don't turn it. Do a single jump. While in the air, smack your thighs twice with your hands, saying "one-two." The second smack should happen when you would want the rope to pass under your feet a second time. This drill teaches your brain and body to work together on the rhythm and timing. The goal is to get a smooth "whap-whap" sound with your hands in the air for every jump.

Phase 3: The Full Skill (Putting It All Together)

Now we combine the bounce and the rhythm with the rope.

• The Drill: Begin with your perfect single-unders. Then, after 5-10 singles, attempt one double-under. Fail or succeed, go right back to singles. This approach builds confidence and teaches your body how to transition without getting frustrated. Once you can consistently land one double-under, try for two. Then try for three. Never go straight for a "max effort" set of double-unders until you've consistently mastered stringing together 5-10 reps.

The Power of Consistency: 5 Minutes a Day

Here's the secret to unlocking this skill faster than you thought possible: practicing for 5 minutes every day is far more effective than practicing for 30 minutes once a week.

The double-under is a neurological skill. You're teaching your brain a new motor pattern, and your brain learns best through frequent, low-fatigue repetition. A 30-minute session once a week often leads to exhaustion and frustration, causing you to practice sloppy reps that reinforce bad habits.

Instead, commit to just five minutes of deliberate practice. Spend a couple of minutes on the "double jump" and "penguin drill," then try a few sets of singles into doubles. This frequent, focused stimulus builds and reinforces those crucial neuromuscular pathways, helping your brain solidify the skill without burnout. Our coaches at CrossFit 201 understand this, so feel free to put in a quick five-minute session before or after a WOD.

Once you have the ability to do a handful of double unders, we recommend buying your own rope. Having your own rope with the length custom cut to your height can make the learning process so much easier. Speed ropes from Rogue and other suppliers are available in the $20 - $30 range.

Common Double-Under Pitfalls to Avoid

As you practice, watch out for these common mistakes:

• The "Arm Swing": Using your entire shoulder and arm to spin the rope. The movement should come from your wrists, which are much faster and more efficient.

• The "Donkey Kick": Kicking your heels back as you jump. This is a common habit that makes it nearly impossible to maintain a consistent rhythm.

• The "Pike Jump": Bending at the waist and folding in half as you jump. This is inefficient and can put strain on your back. Keep your posture upright and your core engaged.

• Jumping Too High: A double-under requires a controlled, not a maximal, jump. Jumping too high wastes energy and breaks your rhythm.

The CrossFit 201 Advantage

While this game plan gives you the tools, our greatest asset is our expert coaching and supportive community.

• Your Coaches: The beauty of having a coach is that they can spot a tiny flaw—a slight arm swing or a "donkey kick"—that you can't see yourself. They can give you a quick cue that unlocks the entire movement. They've taught countless athletes to master the double-under and are ready to help you, too.

• Your Community: The person next to you who just did 50 double-unders in a row? They remember when they could only do one. Our community provides the encouragement and accountability to keep you coming back, even on the days you feel frustrated.

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Mastering the double-under is a process. It takes patience, consistency, and a lot of practice. But with this game plan and the support of the CrossFit 201 community, that frustrating "whap" is about to become your new favorite sound.

Ready to start? Pick up a rope after class and put in the work! We'll be here to help you every step of the way.