Rope used: R3 Beaded Rope

25 double unders
50 single jumps on 2-feet
75 jumps on the right leg / 75 jumps on the left leg
100 alternating speed steps (count 50 on 1 leg to total 100 jumps)
150 Meter Run 
4 rounds

You are using your beaded rope, so you can do the entire JOW outside! (Beaded Rope is outdoor friendly!)

Add a JOW in your weekly regimen… why? Because jumping rope is cool.

JOW - 9
Rope(s) used: R1 Speed Rope and R3 Beaded Rope

10 rounds for time: decreasing doubles and increasing backwards single bounces.

Starts with:
100 double unders – R1 speed rope or rope of choice
10 backwards jumps – R3 beaded rope

Decrease the double unders by 10 each round until you reach 10
Increase the backwards jumps by 10 until you reach 100

Example: Athlete performs 100 double unders with their speed rope. The athlete switches jump ropes to the R3 beaded rope to perform 10 backwards single jumps. That is round 1. Round 2, the athlete performs 90 double unders and 20 backwards single jumps…. and so on for 10 rounds.

Rope(s) used: R3 Beaded Rope and the R2 Trainer Rope

10, 9, 8, ….1 of:
Backwards single jumps with the R3 beaded rope
Double unders with the R2 trainer rope

For time complete an unbroken set of:
10 backwards jumps with the R3 beaded rope and then 10 forward double unders with the R2 trainer rope – Unbroken (or without a mistake)

Repeat this series again for 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

If in any set you make a mistake before hitting the number prescribed, you must start over at one in that particular set.

Good luck, have fun and FOCUS!

Rope(s) used: R1 speed rope

Single – Single - double – triple 

Time to work on triple unders! Let’s take this one jump at a time… literally. The JOW this week is to start working your triple unders! Constantly varied, right?

The JumpNrope staff is thrilled to see triple unders show up on the CrossFit Main Site! Please take a special attention this video of trainer Trevor Norris. 

The slow motion camera angle really captures his technique, which is beautiful by the way…. As his bound continually increases from doubles – triples – quads – and quints, he continues to bound with “hanging toes”. This encourages a nice stable foundation for Trevor and encourages his primary focus to remain on his wrist speed. Watch this several times and try to visualize, or put to practice what you see.

Additionally, when we start moving an athlete on to triple/quadruple unders it is really important to consider the type of jump rope handle you are using. The thumbs start to become a big factor in “pushing” your way through this skill. The last thing you want in your hand is extra weight. Be mindful of what is in your hand, that a tight grip, light handle and the ability to get your grip as close to the wire is key to developing this awesome skill. 
(Trevor uses a JumpNrope R1-uncoated speed rope. His personal record is 29 consecutive quadruple unders in a row - what a rock star!)

Oh my gosh we love this stuff. 

http://www.youtube.com/watch?v=QmAq49oKwrQ

Rope(s) used: ROPE OF CHOICE

4 minute AMRAP – double unders

We want to know who can hit over 400 double unders in 4 minutes. Why? Why not!

Regardless, we WANT to hear from you on this one. So, please do this JOW this week and post your score in the comment field. PS: Our competitive jump rope team did this tonight and we had one person hit over 500! 

JOW it up!

Rope(s) used: R1 Speed rope – OR rope cable of choice
http://www.jumpnrope.com/R1rope.htm

5 minute speed, with clean or consecutive doubles on the minute every minute. FOCUS!

Alternate feet (speed step, aka jogging step) for 1-minute. Each minute on the minute x5 double unders. At each minute increase the double unders +5. (If you are a competitive jumper, please try this workout with triple unders)

Minute 1: 5 consecutive double unders. When 5 consecutive double unders are achieved, continue with your speed step for the remainder of the minute.
Minute 2: 10 consecutive double unders. 
Minute 3: 15 consecutive double unders
Minue 4: 20 consecutive double unders
Minute 5: 25 consecutive double unders

The speed steps effort should be around 70 - 80% of your max 1-minute speed score. 

If in any given minute you are unable to achieve your consecutive double unders, then start your next set of consecutive doubles prescribed at the next proceeding minute.

At the end of the workout if you were unable to achieve certain set of double unders then you must complete that number in burpees directly at the end of the workout. 
(For example: In minute 3 and in minute 5 I was unable to successfully do 15 and 25 consecutive double unders in a row. I must then complete 40 burpees at the end of my JOW.)

This JOW is about focus. If you are competing in the open or preparing for an upcoming jump rope competition, it is time to hone in on your double unders – stay focused on solid bounding, hands in the peripheral and your gaze towards the horizon, if not lower…. and of couse relax.

Rope(s) used: R1 Speed rope - cable of choice
http://www.jumpnrope.com/R1rope.htm

For time:
120 speed steps (count 120 on the right foot only)
120 double unders 
60 superman rolls - lay on your stomach, hands/arms and legs off the ground and roll forwards and backwards. Each time you rock forward that is a count, each time you rock backwards that is a count.

140 speed steps
140 double unders
70 Full sit ups

160 speed steps
160 double unders
80 mountain climbers (move fast, get your knees to your elbows)

JumpNrope didn’t JOW this past Sunday, we had a busy weekend as one of the main sponsors for the Garage Games ONE Competition. To make up for the lost days, and to honor those who competed in this past weekends event who had to use the R3Beaded Rope in their WOD we give you, the DIRTY 30.

JOW-3 (Jump of the week) DIRTY 30
Ropes needed: R3 Beaded Rope, R2 Trainer Rope

30 double unders with the beaded rope
30 double unders with the trainer rope
20 double unders with the beaded rope
20 double unders with the trainer rope
10 double unders with the beaded rope
10 double unders with the trainer rope
For time

The Dirty 30 is a battle between using technique and strength when varying ropes between sets. Shoot for technique and of course have fun.

Post your times to our Facebook page.  See if you can beat the JumpNRope Trainers!

Rope used: R2 Trainer Rope (http://www.jumpnrope.com/R2rope.htm)

20 seconds of speed (alternating feet)
10 seconds of jumping on the right foot only
10 seconds of jumping on the left foot only

40 seconds of speed (alternating feet)
20 seconds of jumping on the right foot only
20 seconds of jumping on the left foot only

60 seconds of speed (alternating feet)
30 seconds of jumping on the right foot only
30 seconds of jumping on the left foot only

80 seconds of speed (alternating feet)
40 seconds of jumping on the right foot only
40 seconds of jumping on the left foot only

60 seconds of speed (alternating feet)
30 seconds of jumping on the right foot only
30 seconds of jumping on the left foot only

40 seconds of speed (alternating feet)
20 seconds of jumping on the right foot only
20 seconds of jumping on the left foot only

20 seconds of speed (alternating feet)
10 seconds of jumping on the right foot only
10 seconds of jumping on the left foot only

There is no “rest time” in this workout, consider jumping on one foot your “rest” and push hard through all your speed sets!

Post your time on our Facebook page: www.facebook.com/jumpnrope

90 speed step (count 90 on your right foot only)
90 jumps on only the right foot
90 jumps on only the left foot
30 backwards jumps on 2 feet
30 double unders (modify with 90 2 foot forward jumps)

60 speed step (count 60 on your right foot only)
60 jumps on only the right foot
60 jumps on only the left foot
20 backwards jumps on 2 feet
20 double under’s (modify with 60 2 foot forward jumps)

30 speed step (count 30 on your right foot only)
30 jumps on only the right foot
30 jumps on only the left foot
10 backwards jumps on 2 feet
10 double under’s (modify with 30 2 foot forward jumps)

Post your times on the JNR Facebook page:
www.facebook.com/jumpnrope