The jump rope is a great tool for aerobic conditioning. It allows for a potent, sustained cardiovascular effort that will provide a challenge in any workout. Using the jump rope also requires and develops many neurological skills such as coordination, accuracy, agility, and balance. That is why fighters love using the jump rope as a tool to practice being coordinated under fatigue. In CrossFit the common use for a jump rope is the “double under” (two revolutions of the rope per jump). This movement takes a slightly higher jump than the single under, and adds increased coordination between the upper and lower body.
The jump rope can be taken anywhere. It is essential equipment for the fit traveler to use for “hotel wods”. Combine this exercise with dumbbells, Push-ups, or burpees for a quick burner after the plane ride. Here are some tips for developing the double under…
Double Under Tips
- When starting skipping rope hold the hands at 10 and 2 o’clock at the waist height with the hands slightly in front of the hip. Revolve the rope from the wrists not the shoulders.
- Practice single unders until you are smooth and efficient, then try throwing some doubles. Just jump a little higher and whip the wrists twice. Keep the jump smooth and soft on the ground. You can begin with 2 singles into 1 double to acquire the skill.
- When picking a rope make sure to start with a length that allows the handles to reach just beneath the armpits with one foot holding the rope to the floor.
Double Under Workouts for the Road
- Double Unders
(Do 50 DU, then 50 sit-ups, 40 and 40 etc.)
10 Minute AMRAP
- 30 Double Unders
- 15 Push Ups
5 rounds for time of:
- 21 Dumbbell Thrusters #45
- 50 Double Unders
5 rounds of:
- 20 Alternating DB Snatches #70
- 30 Double Unders
- 15 Burpees
15 Minute AMRAP
- Run 800 Meters
- 50 Dumbbell Swings #50
- 100 Double Unders