CrossFit Double Under Workouts

Check out this list of CrossFit Double Under Workouts.

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Double unders are simply passing the rope under your feet twice before touching back down.

This exercise is considered one of the best cardio workouts you can do as it keep your heart rate at a high level, are soft on the body in terms of impact and all you need is a good jump rope.


Annie – Workout
Double unders
for time

Workout #2
Double Under Helen
50 double unders
21 kettlebell swings at 55 lbs.
12 pull-ups

Workout #3
Thruster Double Under Workout
10 thrusters w/ 135 lbs
50 double unders
8 thrusters w/ 135 lbs
40 double unders
6 thrusters w/ 135 lbs
30 double unders
4 thrusters w/ 135 lbs
20 double unders
2 thrusters w/135 lbs
10 double unders

Question: What is a good jump rope to use for CrossFit workouts?

We like the WODFitters Ultra Speed Cable Jump Rope

It is a good rope that you can get for under $20 and will give you good value for the dollar. This rope is also very fast so you can improve your speed on workouts.

Front Squat Double Under Workout
10 front squats w/155
50 double unders
8 front squats w/155
40 double unders
6 front squats w/155
30 double unders
4 front squats w/155
20 double unders
2 front squats
10 double unders

Workout #5
3 rounds for time
25 double-unders
6 power clean (95 lbs)
15 sit-ups

Workout #6
Row Double Under Burpee Workout
Row 500 meters
150 Double-unders
50 Burpees

Question: Coach Brad; do you have any recommendations on a wood gym rings for my garage gym?

Answer: Yes; check out the Emerge wood gym rings. We used them at our SGPT workouts at FSU with Navy ROTC students. We did a review on that rack a few years back and it is still going strong.

Workout #7
CrossFit Canadian Regionals Workout #4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Question: Coach; my buddies and I are trying to build up a gym in my buddies garage.  Can we still get on as a CrossFit Affiliate? Where can I find out more info on CrossFit?

Answer: Check out the CF website here:

Murph workout tips
Fran workout tips
Jump Rope Tips and Workouts
CrossFit Double Under Workout tips

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