Double-Under

What is Double-Under?

The Double-Under is a fundamental technique in CrossFit that every practitioner should master. Used by competitive athletes in the box, it combines proper body mechanics, timing, and spatial awareness to create an effective movement pattern. Understanding the Double-Under is essential for building a complete CrossFit skill set. Coach Tia can provide personalized feedback on your Double-Under execution through AI video analysis, scoring your form from 0 to 100 and identifying specific areas for improvement.

How to Perform Double-Under

1. 1

   Begin in your standard CrossFit stance with proper posture and balance. Ensure your weight is evenly distributed and you are ready to initiate the Double-Under.

2. 2

   Initiate the Double-Under by engaging your core and establishing the correct grip, position, or entry angle. Focus on proper body alignment throughout the setup phase.

3. 3

   Execute the main movement of the Double-Under with controlled power. Commit fully to the technique while maintaining balance and awareness of your position.

4. 4

   Complete the follow-through phase, ensuring you maintain control and return to a stable position. Proper follow-through is critical for the effectiveness of the Double-Under.

Key Points

• Maintain proper posture and alignment throughout the entire Double-Under
• Use your core and legs to generate power, not just your arms
• Focus on timing and precision over raw strength
• Keep your breathing controlled and rhythmic during execution
• Practice the movement slowly before adding speed and power

Common Mistakes

Related Techniques