Double-Under — CrossFit Technique Guide
The double-under is a jump rope movement in which the rope passes under the feet twice per jump. It is the primary jump rope skill in CrossFit, appearing in benchmark workouts like Annie (50-40-30-20-10 double-unders and sit-ups) and as a conditioning tool across many WODs. Double-unders develop calf endurance, coordination, and rhythm. The skill gap between singles and doubles is significant — most athletes spend weeks or months developing the timing. Once the movement clicks, it becomes one of the most efficient conditioning tools in CrossFit.
Muscles Worked
Equipment
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How to Do the Double-Under
Hold rope handles lightly — grip at the ends, not choked up.
Wrists drive the rope, not the full arm — keep elbows close to the body.
Jump with a slight forward lean, body straight, feet together.
Jump slightly higher than a single-under jump to allow the rope to pass twice.
Use a consistent, relaxed bounce rhythm — do not pike or tuck the knees.
Keep eyes forward and breathe rhythmically through sets.
Common Mistakes
Piking (bending at the hips) or tucking (bending the knees) — wastes energy and breaks rhythm.
Arms swinging wide — the rope should be driven by the wrists, not the full arm.
Jumping too high — small, quick jumps with fast wrist rotation are more efficient than big jumps.
Holding breath — double-unders require relaxed breathing, especially in long sets.
Coaching Tips
Practice the "penguin drill": jump and clap your hands against your thighs twice per jump — this builds the timing for the double rotation before adding the rope.
Rope length matters: stand in the centre of the rope and the handles should reach your armpits.
Single-single-double patterns are a good learning progression before consecutive doubles.
Scaling Options
Easier / Beginner
Single-unders (3:1 ratio — 3 singles per 1 prescribed double), attempts (try doubles, scale if rhythm breaks).
Harder / Advanced
Triple-unders, weighted rope, speed sets.
Frequently Asked Questions
How long does it take to learn double-unders?
Most athletes develop consistent double-unders within 4-12 weeks of dedicated practice (10-15 minutes, 3x per week). The "click" moment is different for everyone — consistent practice and the right rope length are the two biggest factors.
What is the scaling for double-unders in CrossFit?
Standard scaling is single-unders at a 3:1 ratio (3 singles per 1 prescribed double). For example, 50 double-unders = 150 single-unders. Some coaches prefer scaling as attempts (try doubles, take the miss, move on) to accelerate learning.
Hero WODs with Double-Under
Related Exercises
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