Double-Under Crossovers | Step-by Step Guide
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Double-Under Crossovers are back at the CrossFit Games 2025
Here's our Step-by Step Guide so you can boss them in your WOD
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Rope Length
If it looks like you could fit your pals under that rope, it’s time to shorten it:
📌 Chest height if you’re just starting out.
📌 Between sternum and belly button if you’ve got more experience.
Hand Position
If instead of crossing your hands with control it looks like you’re leading an orchestra, something’s off:
✅ Hands always outside and in front of your hips.
✅ Elbows close to your body.
✅ Cross by bringing your hands towards the opposite hip — imagine giving yourself a hug below the belly button
Body Position
Do you look like a salmon? If you bend in the air or pull your knees up, you’re not doing yourself any favours:
✅ Keep your body tight and extended. No salmon shapes, no parkour moves.
✅ During the crossover, just a slight hollow.
✅ Land on your toes and lift them slightly to leave space for the rope.
TOP TIPS
📌Think of movement as a snap - quick & sharp
📌Practice on a mat or surface with some give to protect your joints
📌 Record yourself to check your arm position & timing