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This jump rope workout is designed for CrossFit Athletes that want to get the most out of their workout regimen and utilize a cardio workout that trains all muscles of the body in a fast twitch manner.

A jump rope workout can be a great component to a quality WOD for CrossFit. When using a jump rope, you are required to utilize your endurance, strength and coordination all at the same time.


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In fact, many great CrossFit athletes utilize jumping rope in their workout regimen daily and see massive improvements from doing so. However, it gets neglected all too often in the routines of many others who are seeking improvement in CrossFit.

Similar to many CrossFit exercises, Jumping rope requires you to utilize your entire body in an anaerobic manner, while at the same time requiring you to fight fatigue and increased heart rates from the aerobic nature of the workout.

So Implementing a jump rope workout into your CrossFit regimen can not only help you improve your ability to jump rope, but it will also help you improve in almost every area of CrossFit.

So how does jumping rope have such a profound impact on your CrossFit performance? It’s simple, actually. When you jump rope, you are utilizing your fast twitch muscles in ways that you aren’t able to when you run. In fact, running works more slow twitch muscles. So even if it simply switching your cardio routine from running to jumping rope, you will begin to see benefits in all aspects of your CrossFit performance.

Also, unlike running, jumping rope is a great cardio workout that you can perform inside on rainy days.

Lastly, the best part of a jump rope workout for runners is that it is very inexpensive. Depending on the quality of the jump rope you desire, you can get a jump rope for as cheap as a few dollars or get a nice, durable jump rope for as little as $20.

So do yourself a favor, and try this workout today.


Invest in a Quality Jump Rope

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.

  • Does the jump rope have a comfortable grip?

  • Is the jump rope durable?

For CrossFit Training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the jump rope faster and work on quick twitch, explosions as you jump rope. If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of 24 of the best jump ropes on the market.

Now let’s get started!

Warm Up


Leg Swings: For leg swings, you will start in a standing straight up position with your hands against a wall. Begin by swinging your right leg from left to right in front of your left leg. Continue this for 8-10 reps and 3 sets for each leg. This warm up stretch will help you loosen up both your hamstrings and hips.

Leg Crossovers: For leg crossovers, you will start lying down on your back with your legs straight and close together and your arms stretched out at shoulder level. After this, bring your right leg across your body and try and touch your right foot to your left hand. Stretch as far as you can and hold for 8-10 seconds. Stretch each leg 2-3 times.

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.

If you want a more extensive CrossFit Jump Rope Warm Up, try these Dynamic Warm Up Exercises to Do Before Your Workout.


The Workout




Basic Jump

45 Seconds

Double Unders

45 Seconds


45 Seconds

Run In Place

45 Seconds

Fast Skip

45 Seconds


45 Seconds

Single Leg Double Under - Left Leg

45 Seconds

Single Leg Double Under - Right Leg

45 Seconds


45 Seconds

Criss Cross Hands

45 Seconds

Double Under Criss-Cross

45 Seconds


1 Minute, 45 Seconds

***Repeat These Exercises Twice


The Exercises

Exercise 1. Basic Jump


Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.


Exercise 2. Double Unders


The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.


Exercise 3. Run In Place


This exercise is very similar to the basic jump, except you will be using a running motion instead of a jumping motion. As you swing the rope over your head and closer to your feet, pick one foot up at a time in a running motion and have the rope travel under you. Try and stay on your toes.


Exercise 4. Fast Skip


For this exercise, you will start with one foot slightly in front of the other. As you begin the exercise, you will jump over the rope with one foot landing and the other foot lifted slightly off the ground. On the next rotation, you will switch feet and land in the opposite position. The “Fast” in Fast Skip is not silent; therefore you will need to build up as much speed as possible during this exercise to get the most out of it.


Exercise 5. Single Leg Double Under - Left Leg


I hope you’re ready for one of the more challenging exercise there is when in comes to jumping rope: the single leg double under. This exercise is exactly what the title says it is. The goal here is to do a double under on one leg - consistently for 45 seconds. For this exercise you will start in a single leg jump position and begin by doing several single unders before you begin the double unders. Make sure you jump high enough on the ground and rotate the rope fast enough to complete the double under. Otherwise, you might trip yourself up and whip yourself pretty bad. Good luck.


Exercise 6. Single Leg Double Under - Right Leg


This exercise will always be preceded by the single leg double unders with your left leg. The same concept applies. Start by doing several single leg basic jumps before progressing into the single leg double unders. Make sure to explode hard off your right leg and rotate the rope fast enough to allow for the rope to be able to travel under you twice before landing again.


Exercise 7. Criss-Cross Hands


One of the more advanced jump rope exercises, this exercise is an alteration of the basic jump. You will jump with the same foot position as a basic jump, except you will cross your hands, bring your left hand to your right side and your right hand to your left side, as the rope travels down and underneath your feet. Reset your hands to a normal position as the rope travels up and then repeat.


Exercise 8. Double Under Criss-Cross


For the double under criss cross, you will begin in a basic jump position. As you begin to jump, you will complete a double under and then follow it up with a criss-cross jump. Once you start the double unders criss-cross, you will explode high off the ground and pass the rope under you twice, and then immediately cross your arms over in order to complete the criss cross jump, then go back to the double under on the next jump.




Variation 1. Switching Foot Single Jump


This exercise is an alteration of the single foot jump. You will start by treating it like a single jump exercise, but instead you will switch feet on each jump, shifting from your left foot to your right foot on every jump. This is a true test of balance and coordination and great for boxers who rely on such attributes.


Variation 2: Speed Steps


Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.


Variation 3. Mummy Kicks


For mummy kicks, you will start in a basic jump position. As you begin to jump, you will land on your right foot while kicking your left foot out in front of you. On the next jump, you will switch and land on your left foot while kicking your right foot out in front of you as you keep your leg straight. You don’t have to kick your leg out far. Make sure to stay smooth and fluid as you jump.


Variation 4. Butt Kicks


This exercise can seem awkward at first but can be a great test of coordination as you become more comfortable with it. For this exercise you will start in a basic jump position and begin jumping in a run in place style, except you will bring your feet farther up, touching your feet to your butt on each jump.Go slow as it can take a minute to learn the rhythm of the exercise, but start to speed up the exercise as you become more familiar.


Cool Down

Hamstring Stretch: For this stretch, you will start standing straight up with your chest bent over your knee and your right leg completely straight in front of you with your toes pointed up. Also keep your hands on your hip during the stretch. You will then bend your left knee and lower your body. Hold this stretch for 8-10 seconds then switch and stretch the other. Repeat this stretch three times for each leg.

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.


You’re Finished!


Hopefully you decide to try this jump rope workout for CrossFit and gain that needed edge over your opponent.If you are still a little lost about the basics of jumping rope, check out this jump rope tutorial for beginners.

At rope city, we also have other jump rope workouts outside of our jump rope workout for CrossFit. If you want to do a workout that is designed for boxing or for athletes, then check out our Jump Rope Workout for Boxing or Jump Rope Workout for Athletes.

If you want to do a Jump Rope Workout specifically to better improve your cardio, try our Jump Rope Workout for Runners.

Thanks for checking out and trying out this jump rope workout for CrossFit. If you tried it out, let us know what you think by sending us an email or leaving a comment below.

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