Double Under Tips!

Double unders are a tough and often frustrating skill. Master them and you can cruise through big sets with minimal fatigue... struggle with them and your wod times will balloon and you'll tax your shoulders, legs, and breathing to the max.


There are a lot of Double under tutorials out there, and most of them have similar tips. This video below from multiple CrossFit Games athlete Cole Sager covers a lot of the positional skills of the double under to maximize your efficiency. Check it out and put these skills to use in the Friday/Saturday wod!





TRAINING FRIDAY SATURDAY



WARM UP: 3 x

8 dowel overhead lunges (4/side)

10 light kb swings

30 sec/side ankle/knee mobilization with kb on knee




SKILL: SNATCH 3-3-3-2-2-2 E2M


Build as you go, with accuracy!



WOD: INVICTUS 1


A Vic City classic! Formerly one of our in gym leaderboard workouts, this is a tough combo of fitness and skill. Don't go too hard on the first row and burpees but look to close out strongly!


For time:

Row, 500 m

25 Burpee Over The Rowers

100 Double Unders

25 Burpee Over The Rowers

Row, 500 m





FG3: half reps of double unders

FG2: 200 single skips, burpee step over

FG1: 250 row, 10 burpees, 100 single skips