How to Do CrossFit Jump Rope Exercises

Jump rope exercises are an important part of a CrossFit exercise plan, a California-based fitness system. Jumping rope is a great cardiovascular exercise, and it improves balance and agility. Follow these steps to do CrossFit jump rope exercises.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Jump rope
• Cross training or running shoes

1. Grab the handles of the jump rope with your thumbs at the top. Place the rope behind you and your arms at a 45-degree angle close to your sides.
2. Stand up straight with your head facing forward.
3. Jump up and down by pushing off with the balls of your feet. Jump by lifting your feet a couple of inches off the ground.
4. Swing your rope in small circles--about the size of a quarter--moving it over your head, under your feet, and back to starting position.
5. Coordinate your bouncing jump and your rope turn. This is the basic bounce.
6. Learn new routines after you master the basic bounce. You can jump on one foot and then another and modify your routine in other ways. The CrossFit website features videos of other jump rope routines.

Tips & Warnings

• It is important to make sure that your jump rope is the correct length. Take your jump rope and fold it in half, with the middle of the rope under your shoe. When you lift the folded rope up it should reach your underarm. As you get more experienced, you will want to shorten the jump rope.