With Crossfit Open 14.1 behind us, lets recap the moves that prescribed. Particularly, the double unders.
The Crossfit Open 14.1 was:
For men:
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
For women:
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
What is double unders you ask?
Instead of like normal jump ropes, the rope passes through under your feet twice.
It is a workout that requires major calf and shoulder endurance.
All you need is a pair of speed rope (not just normal skip rope), a pair of shoes (trust me on the shoes, you don’t want the rope to slap your toes at light speed) and you are good to go! You may find a good speed rope from Fitness Concept in the range of RM15 – RM30. Some even with ball bearings.
Here is a video of a quick breakdown of the double unders.
[embedvideo id=”Zyvusyli-UU” website=”youtube”]
Benefit
Hand eye coordination, stamina, speed, calf, balance and control, pliyo
Tips: If you just started, you might want to get used to speed rope and timing of the speed rope.
The only way to improve in your double unders is repetition.