We’ve been practicing our Double Unders in Bootcamp the last couple of weeks. A Double Under is basically like jumping rope but with a little extra something. Double unders are more aerobically and anaerobically challenging than single rope jumps while also emphasizing balance, agility, speed and coordination. It is a skill that for most of us, we aren’t born with. Therefore it takes a little intentional work and practice. As an adult this kind of thing gets my goat. Which I guess is why it is called “goat work” in the gym when there are programmed days to specifically work those skills that aren’t in the wheelhouse. Consistently working strengths is both fun and rewarding but may not result in much progression after a certain point. Taking time to also develop areas that need improvement will make us more balanced, stronger, improve performance, help prevent injury and ultimately result in becoming an overall better athlete. Score.
This morning in Bootcamp we performed one of the female hero WODs of Crossfit, Annie. Annie is comprised of double unders and sit ups (full ROM, crossing hip line). It is a perfect travel or home workout. All you need is an inexpensive jump rope. I’ve done this workout countless times in my driveway, on the road, at my grandmother’s house…..
I like to throw it in as an alternative to running when I’m not at home.
So, to get you going all by your lonesome (or with a buddy) here are two videos to for tips, tricks and technique to be successful. And if you can’t do Double Unders yet, don’t worry. Stick “Annie” in your regular workout rotation and you’ll have them in no time 🙂 Enjoy.
Double Under Instruction:
And Just for Fun Here’s Chris Spealler performing Annie–super fast.