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Exercises Movements, technique & proper execution

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Old 04-16-2004, 07:30 AM   #1
Christian Eric Montano
Departed Christian Eric Montano is offline
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Any ideas on how to incorporate jumprope training into crossfit. I'm thinking of somekind of intervals, but wanted to field this question for ideas.
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Old 04-16-2004, 08:23 AM   #2
Mike Yukish
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Search the archive on "double unders" (or just "jump rope") and you'll see where it appears in the workout of the day. There was recently a thread on jumping rope with weighted handles.
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Old 04-16-2004, 09:18 AM   #3
David Wood
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I do about 500 turns as part of my warmup on most days (about 3 minutes) . . .

Double-unders (two turns of the rope for each jump) are substantially tougher . . . 20 of these in a row will definitely leave me gasping for breath.

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Old 04-17-2004, 09:11 PM   #4
Jason Lauer
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I don't think you need to worry about overtraining with a jump rope too much. When I was still boxing our warmup everyday was 23 minutes non-stop. I think intervals would be the best way to train with the jump rope though. Actually I think Intervals would be the best way to do just about anything.

Don't just do the normal two foot jump. Throw in high knees, double unders, side to side bounds, and the alternating feet. Don't get too lazy with it though, b/c once you get to the point where your comfortable with alternating feet you can just cruise. Jason
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Old 04-21-2004, 01:23 PM   #5
Matt Mast
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The tabata interval(20on/10off),or variations of it (ie.1/2 tabatas), would be a good interval to incorporate with the jump rope especially with double-unders. Couple that with a clean or some other dynamic movement and you've got a great work out. Short quick sprints with shorter rest intervals with the jump rope elicit a great metabolic response.
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Old 04-21-2004, 01:39 PM   #6
bill fox
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Not technically crossfit (perhaps spiritually) but I do a lot of circuits like

1 minute rope
10 pushups
5 pullups
10 KB snatches

10 rounds usually with 8-10 lbs in vest
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