Hey there, it's Ben from WODprep, and in this article, we're diving into the first lesson of a five-part series aimed at equipping you with the essential skills for conquering the CrossFit® Open.
Over these upcoming lessons, we'll be delving into the top five skills that every CrossFitter should not just know, but master.
The goal?
To ensure you achieve your best possible score in the CrossFit® Open.
Now, even if you're not familiar with these skills yet, don't worry. Throughout this series, we'll guide you from ground zero to mastery, step by step.
So, let's kick things off by discussing one of the most crucial and surprisingly accessible skills: the double under.
How to get your first double under
The double under has a knack for tripping up athletes every Open season, mainly because many folks tend to stick to single unders in their regular training. When the Open arrives, and double unders make their entrance, frustration sets in. But fear not!
In this article, my aim is to guide you from zero to one and beyond, building the confidence you need to tackle double unders like a pro.
Let's start with the basics.
Going from 0 to 1 is a significant milestone. If you can nail just one double under during the Open, you'll already stand out on the leaderboard.
Now, forget the idea that your jump needs to be perfect from the get-go. As a beginner, it's okay to look a bit messy. I encourage you to embrace the "world's ugliest double under" as you kick off your learning journey.
Rather than obsessing over a flawless jump, focus on big singles. Jump higher than you would for single unders, even if it feels a bit awkward.
Get comfortable with the idea of a big jump before attempting the double under. This approach has proven effective for countless athletes in my seminars, and it'll work for you too.
Once you've mastered those big singles, it's time for the Max effort double under attempt. Jump as high as you can, tuck those knees, and spin your wrists like there's no tomorrow. It might not be the prettiest double under, but it's a crucial step in building the foundation.
Remember, permission granted to look a bit messy as you work towards that first successful rep.
Moving from 0 to 1 is just the beginning: unbroken sets of dubs
As you gain confidence, start refining your form. Gradually reduce the knee tuck and arm aggression until you find a more efficient rhythm. The ultimate goal is to string together double unders with singles in between, paving the way for unbroken sets.
For those who already have some experience with double unders, here's a pro tip: always listen for the satisfying click of the rope hitting the ground twice with each rep. This auditory cue indicates that your hands are staying down, preventing the rope from lifting and causing those frustrating trip-ups.
So, what's next?
To help you even further, we have a wealth of information in our WODprep online training programs. Whether you're a beginner or an advanced athlete, we've got tailored tracks to suit your needs.
From competitive tracks to Master's programs, we've got your back in achieving your CrossFit® goals.
Check out our online CrossFit® programming for more details.
If you're serious about maximizing your Open score and mastering essential skills, I invite you to grab our free WODprep Ultimate Open Prep Guide.
It's a five-part video series packed with additional insights and resources you won't find on our YouTube channel.
Lastly, don't miss out on our upcoming strategy guides for the Open by registering your interest early!
At WODprep, we're dedicated to delivering top-notch content to elevate your CrossFit® game. I look forward to seeing you in the next lesson.
Until then, keep pushing those limits!
Peace! x
If you want to read the full series, click the links below! Enjoy!
Crush Ring and Bar Muscle Ups Before The Open
Learn Chest to Bar Before The Open
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