In CrossFit, double unders are everywhere — from benchmark workouts to the CrossFit Games. If you can't string together consistent double unders, you're leaving time on the board. This guide covers the progression from single bounces to unbroken sets of double unders.
Benefits of jump rope for crossfit
Faster WOD times
Efficient double unders can save you minutes on workouts like Annie, Double Grace, and any WOD with jump rope movements.
Better coordination under fatigue
Practicing jump rope when tired builds the coordination you need to hit double unders in the middle of a grueling WOD.
Improved breathing patterns
Jump rope teaches you to maintain steady breathing rhythm — a skill that directly transfers to pacing in CrossFit metcons.
Active recovery tool
Single unders at an easy pace work great as active recovery between heavy lifting days.
Tips for getting started
Master singles first
Get to 100 unbroken single unders before attempting double unders. You need consistent bounce height and rope speed.
Use the penguin drill
Slap your thighs twice per jump without a rope. When you can do this consistently, add the rope for double unders.
Keep a tight core
Engage your core and jump straight up and down. Piking (kicking feet forward) is the most common double under fault.
Use a speed rope
Heavier ropes are easier to learn with, but a lightweight speed rope is essential for fast double under sets in WODs.
Sample workout
| Exercise | Duration | Notes |
|---|---|---|
| Single unders | 50 reps | Warm up — steady rhythm |
| Double under practice | 5 min | Singles-singles-double pattern |
| Rest | 1 min | Shake out wrists |
| EMOM 8 minutes | 8 min | 10 double unders every minute on the minute |
| Cool down singles | 2 min | Easy pace cool down |
Track your crossfit jump rope workouts
Download Jump Rope Counter Pro for free — your iPhone counts every rep automatically.