Double unders, more commonly known in the box as double unders, are one of the basic exercises of many wods. Performing them correctly requires coordination, agility, skill, and hours of training, in addition to good equipment.
Do you know what characteristics a good Rope should have? We give you the keys to choose the best Rope for crossfit.
Rope fast – What is it?
A Rope fast for crossfit is a jump rope designed specifically for the high-intensity workouts characteristic of this discipline. Below, we detail its characteristics and why these types of ropes are special for practicing this sport:
CHARACTERISTICS OF A FAST Rope:
1.- Lightness: Generally, fast ropes are made of lightweight materials, such as plastic-coated steel cables, to allow quick and precise movements.
2.- Fast Rotation: They have bearing systems in the handles that allow the rope to spin smoothly and quickly. This is crucial for performing movements like double unders.
3.- Adjustable Length: Most of these ropes allow you to adjust the length to fit the user's height and preference, ensuring optimal performance.
4.- Ergonomic Handles: The handles are usually ergonomic and can be made of non-slip materials (or include O-rings like the Bee rope model from PICSIL) for a better grip during intense workouts.
5.- Durability: Fast ropes are designed to withstand the wear and tear of frequent use in high-intensity workouts.
In summary, a fast Rope is an essential tool for high-intensity workouts in the box, designed to provide speed, precision, and durability, thereby improving the athlete's overall performance in various activities.
IMPORTANCE OF THE FAST Rope IN OUR TRAININGS:
In the box, training with fast ropes is essential for several reasons:
- Improvement of Cardiovascular Performance: Jumping rope is an excellent cardiovascular exercise that improves endurance and lung capacity.
- Coordination and Agility: Using fast ropes improves hand-eye coordination and agility, crucial skills for other movements of CrossFit.
- Time Efficiency: Fast ropes allow movements like double-unders to be performed more efficiently, which is vital in WODs, where time and speed are crucial.
Heavy Rope, what is it?
A heavy Rope is a jump rope that differs from the fast Rope mainly due to its additional weight, both in the handles and in the rope itself. These ropes are designed to provide a more intense workout focused on strength and muscle endurance, in addition to the cardiovascular conditioning.
CHARACTERISTICS OF A Rope HEAVY:
1.- Additional Weight: Heavy jump ropes have a considerable weight compared to fast jump ropes. This extra weight can be in the handles, the rope, or both.
2.- Durable Materials: Heavy ropes are usually made of durable and heavy materials, such as thick steel cables, coated with vinyl or PVC, and handles with metal inserts or weighted fillings.
3.- Ergonomic Handles: The handles are designed for a comfortable and secure grip, often with non-slip coatings and shapes that facilitate handling during intense movements.
4.- Adjustable Length: Like fast jump ropes, heavy jump ropes also usually have adjustable lengths to fit the user's height and preference.
In summary, a Rope heavy is an effective training tool to improve strength, endurance, and cardiovascular condition. It is an excellent option for those looking to intensify their workouts and add variety to their exercise routine.
USE OF THE Rope HEAVY IN TRAINING:
Heavy jump ropes can be used in various training routines, including:
- Strength Training: Incorporate jumps with heavy jump ropes in strength circuits for a greater challenge.
- Endurance Training: Longer sessions with a Rope heavy can improve muscular and cardiovascular endurance.
- Combined Training: Alternate between fast and heavy jump ropes to work both speed and strength.
MOVEMENTS WITH JUMP ROPES IN CROSS TRAINING:
- Single-Unders: One jump for each turn of the rope.
- Double-Unders: Two turns of the rope for each jump, an advanced movement requiring speed and coordination.
- Triple-Unders: Three turns of the rope for each jump, used by advanced athletes.
Characteristics of a good Rope for Crossfit:
In addition to being composed of a cable, handles, and bearings, a good rope for crossfit must have the following characteristics:
WEIGHT AND BALANCE:
In the case of the Rope fast, it must be light so as not to tire your hands during jumps; but with enough weight to correctly perform the turns with the dolls.
BEARINGS:
Along with the weight and correct balance of the Rope, its bearings are essential for efficient jumps: they should be quick, easy, and smooth jumps. It is important to check that the bearings work properly, that they do not get stuck or slow down when linking several double jumps, and that they are well lubricated to prevent wear.
SPIN OF THE Rope:
The spin is the key to a Rope. To make Double Unders easier, for example, it is essential to ensure that the Rope spins smoothly. If you notice a defect in the spin, your technique will suffer as you will have to compensate with a faster wrist movement or slower jumps. In the end, you will end up more tired, leading to a loss of time during the WOD.
CABLE:
The speed of the Rope depends on the cable you use. It can be plastic or metal, and its thickness can vary depending on your jump level or type of Rope (fast Rope, or heavy Rope). In the case of the fast Rope, if you are starting, it is better to choose a thicker cable so you can control the movement and focus on technique.
ERGONOMICS:
Jumping well is jumping comfortably. It is important to pay attention to the handles of the Rope to ensure you feel comfortable with it during jumps. Good handle ergonomics are characterized by an easy, firm grip adapted to your hand.
ADJUSTMENT:
Finally, it is important to check that the Rope adjusts to your height easily. Some jump ropes do not offer the option to modify the cable length once you have adjusted it, so you will have to buy another cable for that. Ideally, after adjusting it, you can move the handles on the same cable to improve that adjustment; or even lend it to your crossfit partner during the WOD.
Maintenance of the Rope for Crossfit:
We recommend carefully rolling it up and storing it in an individual bag to prevent it from deforming inside the sports bag. Some backpacks, like our model Maverick have a specific pocket to store our Rope from crossfit, thus avoiding dust and sweat on it. Occasionally, clean it with a cloth, and check the lubrication of the bearings.
