​

Hey,

This week, we're going over how to overhaul your double unders to make them effortless and start crushing workouts like Annie or Open WOD 12.1.

But before we begin, I wanted to let you know that I am designing joint-specific protocols to help you build resiliency in CrossFit's most commonly injured joints.

These include:

• Shoulders, lower back, hips, knees & ankles

The protocols will be six weeks long, purchased once and used for life, and less than 10% of the cost of working with a Physical Therapist in person.

But I want to gauge your interest in the protocols.

I'll only release them to a waitlist of people who express interest in them, and I'll keep the initial launch to 50 people to help refine them.

So, if you'd like to get on the waitlist for when they are released (click here).

(The initial waitlist will also get 50% off the purchase price)

Deep Dive

3 Simple Techniques to Improve Your Double Under Efficiency

If you’ve been around the CrossFit block, you know that double unders are both a rite of passage and a significant challenge.

Mastering this skill is essential for anyone looking to elevate their performance, but developing the efficiency and endurance needed for extended double under sets can be tricky.

That’s where focusing on technique, conditioning, and equipment selection comes into play.

Refining these three areas can make a world of difference, whether you’re aiming to complete a WOD with fewer breaks or trying to avoid those frustrating mid-set misses.

Technique Refinement helps you establish consistent movement patterns, Conditioning builds the endurance needed to sustain long sets, and Equipment Selection ensures that you’re working with the right tools for the job.

This deep dive will cover all three essential areas to give you actionable ways to improve your double-under efficiency immediately.

With consistent practice, you’ll be able to jump longer, spin faster, and make double unders one of your most reliable skills.

Refining Your Technique

Wrist Action

When it comes to double unders, your wrists are the unsung heroes.

Wrist rotation is the powerhouse behind rope speed and consistency, so relying on arm movement will only slow you down and tire you out.

Keeping your elbows close to your body and focusing on quick, controlled wrist action is key to maintaining the pace and rhythm necessary for efficient double unders.

To develop this wrist-based control, start by practicing single jumps.

During these, consciously focus on isolating wrist movement.

Imagine that your wrists are the only part of your body responsible for turning the rope—this will help you minimize unnecessary arm action.

Another helpful drill is to practice without the rope, mimicking the wrist motion alone. Try to keep a steady, flicking motion, and increase speed as you progress.

This isolation drill builds muscle memory and enhances awareness of how much effort each wrist flick requires.

Jump Height

A common mistake in double unders is jumping too high, which burns energy and throws off your rhythm. Ideally, you want to jump just high enough for the rope to pass under your feet twice—about 2 to 3 inches off the ground.

This lower jump height is more efficient and helps you maintain a steady pace throughout the workout.

To practice controlled jumps, find a line on the floor or place a marker. Use this as a visual cue to keep your jumps low and consistent.

Start by practicing single jumps over the line, focusing on keeping your knees slightly bent and landing softly.

As you become more comfortable, incorporate double unders and maintain the same low, controlled jump height.

Not only does this technique save energy, but it also reduces the impact on your joints, making it easier to sustain longer sets.

Body Positioning

Your body positioning plays a crucial role in preventing fatigue and maintaining an efficient rhythm.

For optimal performance, keep an upright posture with a slight forward lean. Engage your core to help stabilize your body, and avoid excessive swaying or shoulder movement.

By focusing on posture, you reduce unnecessary movements that can disrupt the flow of your double unders.

To practice this, stand in front of a mirror and simulate the double under movement without the rope.

Focus on maintaining a straight line from your head down to your heels. Keep your gaze forward, shoulders relaxed, and core tight.

Another drill is to practice with the rope, but limit your movements to ensure your upper body stays still.

By incorporating body positioning drills into your routine, you’ll create a solid foundation that enables you to execute efficient and fatigue-resistant double unders.

Improving Your Double Under Conditioning

Cardiovascular Endurance

Cardiovascular fitness is a cornerstone of double under efficiency, especially if you’re aiming to complete long sets without faltering.

Having a strong cardiovascular base allows you to maintain the intense pace required for double unders while preventing early fatigue.

By enhancing your cardiovascular endurance, you’ll find it easier to keep up with the high demands of this exercise, enabling you to complete longer sets with greater ease.

To build cardiovascular endurance, incorporate interval training, running, or swimming into your weekly routine.

These exercises elevate your heart rate and train your body to recover quickly between bouts of intense activity.

For example, try adding a few rounds of high-intensity interval training (HIIT) on non-jumping days to boost your stamina.

A basic weekly conditioning plan could include two running sessions, two interval sessions, and one day of swimming to diversify your cardio work and keep it engaging.

Calf Strength and Endurance

Your calves are the engines that keep your jumps quick and explosive.

Strong calf muscles provide the power and control needed for repetitive jumping, which is essential for maintaining double unders.

When your calves are conditioned for endurance, you’ll find it easier to keep up with the rhythm and minimize fatigue.

Effective exercises for calf strength include calf raises, plyometric drills, and jump rope variations.

Start with three sets of calf raises three times a week, gradually increasing the weight as you get stronger.

Incorporate plyometric drills, like box jumps or tuck jumps, to mimic the explosive power required for double unders.

Try working these exercises into your routine right after your double under practice, as they will target the same muscle groups and complement your skill work.

Forearm and Grip Strength

Forearm and grip strength might not be the first thing you think of when it comes to double unders, but they’re crucial for maintaining control over the rope during longer sets.

A strong grip ensures that you can keep your wrists steady and execute consistent rotations without your hands cramping up.

To build forearm and grip endurance, try incorporating farmer’s walks, plate pinches, and grip trainers into your workout.

Integrating forearm work into your routine can be as simple as adding a few minutes of grip exercises at the end of your regular workout.

This way, you’re strengthening your forearms without compromising recovery for other exercises.

Selecting The Correct Jump Rope

Rope Length

The length of your jump rope significantly affects your double under performance.

A rope that’s too long or too short can make it harder to maintain a steady rhythm and increase the risk of tripping.

To find your ideal length, stand on the middle of the rope with one foot and pull the handles up towards your armpits.

The handles should reach about chest height.

Adjust the rope by either tying knots near the handles or cutting excess length if it’s adjustable.

Rope Weight

Rope weight is another key consideration, as it influences how fast you can spin and how much feedback you feel.

Heavier ropes provide more tactile feedback, making it easier to time your jumps, which can be helpful for beginners.

However, they can also fatigue you faster.

Lighter ropes, on the other hand, allow for quicker rotations but may be challenging to control initially.

If your goal is double under efficiency then opt for a lighter speed rope.

Handle Design and Spine

Handle design affects grip, comfort, and how efficiently you can spin the rope.

Look for handles that fit comfortably in your hands and provide a secure grip even when you’re sweating.

Some athletes prefer handles with ball bearings, which offer smoother rotation and reduce wrist strain.

Ergonomic shapes can also help you maintain a steady grip and enhance overall comfort during longer sets.

Investing in the right handle design can make a noticeable difference in your double under experience.

My Current Jump Rope

If you’re looking for a jump rope that’ll seriously improve your double unders, I’ve got to recommend the RPM Competition Rope 4.0.

I’ve been using it lately, and honestly, it’s a game-changer.

It’s super lightweight, so you don’t feel like you’re lugging around any extra weight, and the new dual-bearing system makes the rotations ridiculously smooth.

Which reduces total fatigue on the shoulders.

The handles are aluminum with a knurled grip that doesn’t slip, similar to a barbell.

Plus, it has the RPM Dual Axis Rotation, which means less torque and more control at high speeds—it just feels solid.

The cable is also adjustable, so you can get it to the perfect length, and they’ve reinforced the stem to add a little more durability.

​Get the RPM Competition Rope 4.0 here.​

Wrapping Up On Mastering Double Unders

In mastering double unders, the journey lies in the details.

By focusing on technique refinement, conditioning, and equipment selection, you’re giving yourself a well-rounded foundation to build upon.

Fine-tuning your wrist action, jump height, and body positioning will help you spin the rope more efficiently while maintaining a steady rhythm.

Meanwhile, investing time in building cardiovascular endurance, calf strength, and grip endurance will keep you going longer without compromising form.

Finally, choosing the right rope length, weight, and handle design ensures you have the best tools at your disposal to support your training.

These strategies aren’t about overnight transformations.

Start by integrating them into your workouts gradually, allowing your body to adapt and become more comfortable with the movements.

Remember, small improvements over time lead to significant progress.

Consistency is key, and with every practice session, you’re building the muscle memory and conditioning necessary for smoother, more efficient double unders.

Stay committed, be patient, and pay attention to the details.

With focused effort, you’ll soon find yourself jumping with greater ease and precision.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about improving gymnastic skills for CrossFit (LINK)

This Week's Training

Day 1 - 10/7/2024 A) Strict Chest To Bar - 20X1; 3 x 6-8; rest 2’ between sets (bands and weight as needed) B1) Alternating Dumbbell Press- 20X1; 3 x 8e; rest 1’ and move to B2 B2) Pendlay Row - 30X1; 3 x 10; rest 1’ and move to B3 B3) Double Unders + Toes To Bar - 3 x 20 + 8 reps; rest 1’ and move to B1 C) MAP 6 Mixed Modal Work 2 sets; rest 3:00 5 Min AMRAP 25 Cal Assault Bike 12 Power Cleans 135/95# *Sub assault bike for rower if no bike View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

This week's Blog Post

The Acid Bath CrossFit Workout: Workout & Strategy In this article, we’ll review the Acid Bath CrossFit workout, why it is so brutal, and how you should approach it to get your best time yet! Read now

Before you go, here's how I can help you

1:1 Pain-Free Performance Program

My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.

Book your free consultation - (LINK)

Bulletproof Training Program PRO

An upgraded version of the Free Bullet Proof Training Program (above) designed to help you increase your performance, develop your physique, and optimize your movement so that you feel great inside and outside the gym.

The PRO version comes with nutrition coaching, lifestyle coaching, demo videos, progress tracking, weekly progress check-ins, and all of my other paid resources!

30-day free trial only $7 - (LINK)

Book A Movement Screen

A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.

This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.

Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!

If not, you’ll have the answers you need to reach your goals.

*Discount already applied*

Book Your Movement Screen Today! (LINK)

Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation! P.S.S. Get on the waitlist to be notified about the release of the new joint protocols! (HERE)