The Elusive Single Under
It takes a certain amount of finesse, confidence, and cardiovascular endurance to truly master an unbroken set of single under jump ropes. Other CrossFitters may begin to stare when the chalkboard reads “Double Unders” and, with head held high, you begin to allow the rope to pass under your feet a single time between each slight land and bounce. They may be thinking, “What is she doing?” However, it is quite a bit more likely that they are thinking, “Damn, she’s good.”*
The art of skipping rope is no joke in CrossFit. While many spend hours attempting the terrifying and pain-inducing Double Under, here at MODLIFE we focus our attention on what matters most, a beautifully executed Single Under. If I had to choose double or single, I would choose single — every time. This has absolutely nothing to do with the fact that I am not yet capable of doing more than one double under at a time.**
Follow these steps for a perfect CrossFit single under:
1. Obtain skipping rope. We, like most CrossFit experts, recommend a thin wire rope with plastic coating and durable plastic handles. A fun color will look cooler, and therefore improve your chance of success. Conclusion: if presented with the option of paying more money for a fun color — do it.
2. Place one hand around each handle (none of that two-handed, twirl from side to side nonsense — this is CrossFit, not a 4th grade playground).
3. With the middle of the rope placed on the ground, behind your feet, gently use your wrists to flick the rope over your head.
4. As the rope nears the ground in front of you, lift both feet simultaneously***, as if you are jumping.
- Side note: you are jumping.
5. The rope should pass under your feet and you will have completed ONE SINGLE UNDER.
6. Ring that bell!
It will take time, patience, dedication, fitness, muscles, gains, hardcore lifts, protein, toes, the support of your community and family, and serious concentration to master this skill. Be patient and kind with yourself if you struggle at first — you can get there!
*CrossFit should NEVER be about what other people think of your skills. You are, of course, supported and pushed by those around you, but this is not about doing activities in order for other people to THINK you’re strong and fast. This is purely and obviously about LOOKING strong and fast — as soon as you obtain a six-pack there is no need to return.
**This is stretching the truth. It actually has everything to do with my inability to do more than one double under at a time.
***Simultaneously is defined as “at the same time,” (I know you’re thinking, “CrossFit AND vocabulary tips — this blog rocks!”).
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