The double-under - two rope passes per jump - is CrossFit's coordination gatekeeper: trivial for those who have it, maddening for those who don't. The skill is wrist-driven rope speed married to a relaxed, consistent bounce; the moment shoulders and arms take over, the rope slows and the trips begin. Max unbroken double-unders measures the automation of the skill, and big sets (100+) mean the movement costs you almost nothing inside workouts like Annie - where it appears 150 times.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 0-5 | 0-5 |
| novice | 20 | 20 |
| intermediate | 50 | 50 |
| advanced | 120 | 110 |
| elite | 250+ | 230+ |
Max unbroken reps.
Fix the bounce first: a steady mid-height jump with pointed toes, same rhythm with or without the rope. Spin from the wrists with elbows pinned near the ribs - wide arms shorten the rope and cause 90% of trips. Breathe on a pattern (many use one breath per 5-10 reps) or sets will end from oxygen, not skill. When you trip in a max attempt, the reset matters: two singles, then back in. Rope length: handles to armpits is the standard starting point.
Progression: single-unders with consistent rhythm, power jumps (higher single), single-single-double patterns, then small unbroken double sets growing weekly.
Log every result, see your progress over time, and know exactly where you stand.