ExtrasRopeBW
The rope passes under the feet twice per jump, requiring greater jump height, faster wrist speed, and precise timing. A CrossFit and jump-rope-sport staple that dramatically raises the conditioning demand versus a single bounce.
Demo: Jump rope training channel
Sets
5
Reps
20-30 reps or 30-45 sec unbroken
Rest
45s
Contraindications
Avoid on hard surfaces with existing shin splints or Achilles tendinopathy. Progressive skill acquisition needed — expect early attempts to be inconsistent.Setup
Stand as with basic bounce; anticipate needing roughly double the airtime and wrist speed.
Execution
- 1Begin with a slightly higher jump than the basic bounce (6-8 inches)
- 2Snap the wrists quickly to send the rope around twice per jump
- 3Keep the legs relatively straight, kicking slightly forward if needed for clearance
- 4Land softly and immediately prepare for the next rep
- 5Keep elbows pinned close to the body for a tight, fast rope path
Key cues
- Jump a little higher, not a lot higher
- Quick wrists, not big arm circles
- Kick the feet slightly forward for clearance
- Keep a tight rope arc close to the body
Common faults
- Jumping too high, throwing off timing and wasting energy
- Using the whole arm to spin the rope instead of the wrists
- Whipping the rope too wide, catching the feet
- Losing rhythm after a few consecutive reps due to fatigue
Tweaks
- Practice single-double-single transitions before stringing many doubles together
- Use a weighted rope to build wrist speed and forearm endurance
- String doubles into unbroken sets of 10-50 as skill improves
Muscles
Primary: Calves, Forearms
Secondary: Shoulders, Core, Hip Flexors
Notes
Primary energy system: lactic (glycolytic) once strung together for volume. One of the more technical CrossFit gymnastics-adjacent skills — worth dedicated practice time separate from conditioning workouts.
Sources
Attribution: CrossFit Journal