I have to admit, DUs are one of my very favorite CrossFit moves. They are the one thing that I see on the whiteboard and think "Yes, I got this!" But that was not always the case. When I first started CrossFit, I hadn't used a jump rope since I was a kid, and the first time I tried a double under (ok, the first few hundred times...) I felt like a flailing fish. Sound familiar?
That all changed when I discovered the secret to amazing, easy, consistent double-unders. Are you ready for it? PRACTICE. I practiced my double-unders every time I went into the gym for about 8 weeks, and went from a flailing fish to consistently linking 75+ DUs without a second thought. Double-unders are such a great skill to develop because you don't have to warm-up to practice them like you do lifts or even pull-ups, and it isn't a huge time commitment--you can spend as little as 3 or 4 minutes and still get a lot of practice in.
However, one other thing is just as important as practicing. If you want to be serious about double-unders, GET YOUR OWN ROPE. Not necessarily to have a fancy rope, but so that you have a rope that is the right size and that is consistent. I would recommend Jump'N Ropes (made locally in Louisville) or this rope from Rogue Fitness. Rx Smart Gear is another popular jump rope company, but they are a little pricier and the sizing can be a little confusing.
Double-unders will almost definitely show up in the Open (not to mention today's WOD...), so start practicing now!
EMOM for 8mins
2 Pause(3secs) front squats @85% of 1RM
12 Pull ups
30 KBS 55/35