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Double-Under

711 WODS were found

When you’ve mastered all of the success points of the single under, you’re set to try your hand at the notorious Double-Under. Double under is a skip where the rope rotates twice around the body on every single hop.

Saturday 210703

Saturday 210703
Peyton

Complete as many rounds as possible in 20 minutes of:



10 chest-to-bar pull-ups

10 dumbbell thrusters, 35/50 lb.



*Stop and perform 40 double-unders every 2 minutes, including at 0:00.



Then, at the 20:00 mark, begin a 2-mile run.



Post rounds of the AMRAP and run time to comments.





The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.



Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.



Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.



In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.



When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.



Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.



If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.





Scaling:

This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

10 dumbbell thrusters, 25/35 lb.



*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 assisted pull-ups

10 dumbbell thrusters, 10/20 lb.



*Stop and perform 40 single-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 1-mile walk.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Double-UnderPull-UpRun/RunningThruster
Double-Under WodsPull-Up WodsRun/Running WodsThruster Wods
Competitions:
Source: www.crossfit.com

Wednesday 210609

Wednesday 210609
Online Semifinals Event 3



For time:

30 muscle-ups

30-meter dumbbell front-rack lunge

300 double-unders

20 muscle-ups

20-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

10-meter dumbbell front-rack lunge

100 double-unders



♀ 35-lb. DBs  ♂ 50-lb. DBs



25-minute time cap.



Post time to comments.



Scaling:

Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.



Intermediate Option:

For time:

20 muscle-ups

30-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

20-meter dumbbell front-rack lunge

100 double-unders

5 muscle-ups

10-meter dumbbell front-rack lunge

50 double-unders



♀ 25-lb. DBs  ♂ 35-lb. DBs



Beginner Option:

For time:

20 assisted pull-ups + 20 assisted push-ups

30-meter lunge

200 single-unders

10 assisted pull-ups + 10 assisted push-ups

20-meter lunge

100 single-unders

5 assisted pull-ups + 5 assisted push-ups

10-meter lunge

50 single-unders
Wod Type: Main Site Daily WODs
Movements: Double-UnderLungeMuscle-Up
Double-Under WodsLunge WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 21520

Mayhem Daily Wod - 21520
      M30

EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest

 
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest



View Video

 

Sign Up for Our Programming
Wod Type: Mayhem Daily Wods
Movements: DeadliftDouble-UnderShoulder-to-Overhead
Deadlift WodsDouble-Under WodsShoulder-to-Overhead Wods
Competitions:
Source: www.mayhemnation.com

Tuesday 210511

Tuesday 210511
For max reps of each:



5 min. of double-unders

5 min. of clean and jerks

3 min. of double-unders

3 min. of clean and jerks

1 min. of double-unders

1 min. of clean and jerks



♀ 65 lb. ♂ 95 lb.



Post reps to comments.

Compare to 071202.





Scaling:

Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.



Beginner Option:

For max reps of each:

5 min. of double-under practice

5 min. of clean and jerks

3 min. of double-under practice

3 min. of clean and jerks

1 min. of double-under practice

1 min. of clean and jerks



♀ 35 lb. ♂ 45 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-UnderJerk
Clean WodsDouble-Under WodsJerk Wods
Competitions:
Source: www.crossfit.com

Thursday 210422

Thursday 210422
Complete as many rounds as possible in 12 min. of:



3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders



♀ 105 lb. ♂ 135 lb.



Post rounds completed to comments.

Compare to 151106.





Scaling:

Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.



Intermediate Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 pull-ups

36 double-unders



♀ 85 lb. ♂ 115 lb.



Beginner Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 ring rows

54 single-unders



♀ 35 lb. ♂ 55 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-UnderJerkPull-UpSnatch
Clean WodsDouble-Under WodsJerk WodsPull-Up WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Friday 210409

Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.



Quarterfinal Test 1

For total time:



3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders



Rest 1 min., then:



3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders



♀ 35-lb. dumbbells

♂ 50-lb. dumbbells



Time cap: 10 min.



OR



Quarterfinal Test 2

For time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating



Time cap: 20 min.



Post choice of workout and time to comments.





Scaling:

If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.



If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.



Intermediate Option:

 3 rounds of:

10 kipping handstand push-ups

10 dumbbell hang power cleans

30 double-unders



Rest 1 min., then:



3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads

30 double-unders



♀ 30-lb. dumbbells

♂ 40-lb. dumbbells



OR



50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating



Beginner Option:

3 rounds of:

10 push-ups

10 dumbbell hang power cleans

50 single-unders



Rest 1 min., then:



3 rounds of:

10 knee push-ups

10 dumbbell shoulder-to-overheads

50 single-unders



♀ 10-lb. dumbbells

♂ 15-lb. dumbbells



OR



40 sit-ups

4 rope climbs, from lying to standing

40 lunge steps

30 sit-ups

3 rope climbs, from lying to standing

30 lunge steps

20 sit-ups

2 rope climbs, from lying to standing

20 lunge steps

10 sit-ups

1 rope climb, from lying to standing

10 lunge steps
Wod Type: Main Site Daily WODs
Movements: CleanDouble-UnderGHD Sit-UpHandstand Push-UpPistolRope ClimbShoulder-to-Overhead
Clean WodsDouble-Under WodsGHD Sit-Up WodsHandstand Push-Up WodsPistol WodsRope Climb WodsShoulder-to-Overhead Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 2145

Mayhem Daily Wod - 2145
      
10:00 to establish 1RM Back Squat

 


 Workout:

3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders


-Rest until 15:00-



15 Muscle Ups

27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Wod Type: For TimeMayhem Daily Wods
Movements: CleanDouble-UnderMuscle-UpShoulder-to-Overhead
Clean WodsDouble-Under WodsMuscle-Up WodsShoulder-to-Overhead Wods
Competitions:
Source: www.mayhemnation.com
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