Single Under CrossFit: An In-Depth Guide

If you’re a CrossFit enthusiast, then you know that single unders are an important part of your workout routine. They provide a great way to increase agility, power, and coordination as well as burn fat and improve cardio endurance. Single unders are also incredibly versatile and can be used for everything from dynamic warm-ups to high intensity intervals. In this in-depth guide, we will explore all the benefits of doing single unders in CrossFit, discuss different variations, offer technique advice for perfecting them, and more!

Introduction to Single Under CrossFit

Single under CrossFit is one of the most popular forms of CrossFit training. It involves jumping rope with only one foot off the ground at a time. This makes it easier to maintain proper form throughout each exercise and allows for more control over each rep. With single under CrossFit, you can perform exercises such as double unders (jumping twice per jump) or even triple unders (jumping three times per jump).

Getting Started With Single Unders

To get started with single under CrossFit, start by selecting a jump rope that is right for your height and fitness level. Once you have the correct equipment, practice some basic movements like jogging in place while jumping rope or marching in place while swinging the rope. As you become comfortable with these movements, gradually increase the speed and intensity until you are able to do multiple reps without missing a beat. You can also try doing lateral jumps or running on the spot while alternating feet during each jump.

Single Under CrossFit

Technique Advice for Perfecting Single Unders

Once you feel comfortable with the basics of single under CrossFit, focus on perfecting your technique. Keep your wrists close to your body and slightly bent to ensure proper grip on the rope handle. Make sure to keep your elbows tucked in and chest up when jumping so that you don’t strain your shoulders. Also, use your core muscles to help generate momentum instead of relying too heavily on your arms. Lastly, land softly on both feet and keep a consistent rhythm throughout your entire set.

Safety Tips When Doing Single Unders

In order to prevent injury while performing single unders, make sure to always warm up properly before beginning your workout. Stretch out your upper body and legs to loosen up any tight muscles and joints. Always stay focused on what you’re doing and make sure to take breaks if needed. Additionally, wear shoes with good arch support to reduce stress on your ankles and lower back.

Benefits of Doing Single Unders in CrossFit

Doing single unders provides numerous physical and mental benefits that make them an essential part of any CrossFit program. By improving coordination and balance, single unders can help you perform other exercises with better form and efficiency. They are also great for building muscle strength in the calves, quads, glutes, and hamstrings. Plus, they provide an effective cardiovascular workout that can help you lose weight and build endurance.

Different Variations of Single Unders

Single unders come in many shapes and sizes – including several variations designed specifically for CrossFit athletes. Alternating Feet Singles require you to alternate feet between each rep while Double Arm Singles involve swinging both hands around the rope at the same time. There are also Star Jumps, High Knees, Split Jumps, Side Shuffles, Jump Rope Jacks, and Skiers which all target specific muscle groups and challenge your stability.

Common Mistakes to Avoid With Single Unders

When learning how to do single unders, it’s important to avoid certain common mistakes that can lead to injury or poor performance. To maximize efficiency, make sure not to cross your arms or legs when jumping – this disrupts your momentum and causes unnecessary fatigue. Also, refrain from using too much force when turning the rope; it should spin freely without putting too much strain on your wrists or arms. Finally, try to avoid looking down at the rope as you jump – it’s important to stay aware of your surroundings and where the rope is at all times.

Using Single Unders as Part of Your WODs

Adding single unders into your CrossFit WODs (workouts of the day) is a great way to add variety and spice up your routines. Start by incorporating them into warm-up drills or interval sprints at the end of each session. Then progress onto more complex exercises like ladder drills or partner challenges that incorporate multiple elements such as burpees, planks, and push-ups into one intense combination.

Tips for Increasing Efficiency and Speed With Single Unders

Increasing efficiency and speed with single unders requires practice and consistency. Start by timing yourself during sets so that you can identify areas for improvement. Aim for smooth turns of the rope rather than quick jerky motions – this helps reduce fatigue and increases accuracy. Finally, concentrate on keeping your posture upright throughout each rep – this reduces drag created by leaning forward and maximizes output with every jump.


As you can see, there are many benefits to doing single unders in CrossFit – from increasing agility and coordination to providing a full body workout. Hopefully this guide has given you enough insight into the world of single under CrossFit so that you can start taking advantage of its many advantages! Remember to practice consistently and stay safe while pushing yourself further each time you hit the gym.

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