{"id":220,"date":"2023-11-15T19:55:37","date_gmt":"2023-11-15T19:55:37","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=220"},"modified":"2024-12-27T19:12:55","modified_gmt":"2024-12-28T01:12:55","slug":"toes-to-bar","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/toes-to-bar\/","title":{"rendered":"Toes to Bar"},"content":{"rendered":"<p><strong>\u00bfQu\u00e9 son los Toes to Bar?<\/strong><\/p>\n\n\n\n<p>Los <em>toes to bar<\/em> (TTB) son un ejercicio caracter\u00edstico del CrossFit que combina fuerza, coordinaci\u00f3n y flexibilidad. Consisten en colgarse de una barra de dominadas y llevar los pies hasta tocarla, manteniendo una t\u00e9cnica adecuada. Este movimiento trabaja m\u00faltiples grupos musculares y desarrolla habilidades funcionales, haciendo que sea un ejercicio altamente beneficioso tanto para atletas experimentados como para principiantes interesados en mejorar su condici\u00f3n f\u00edsica general.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"beneficios-de-los-toes-to-bar\"><strong>Beneficios de los Toes to Bar<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Fortalecimiento del core<\/strong>: El movimiento principal activa los m\u00fasculos abdominales y estabilizadores del n\u00facleo.<\/li>\n\n\n\n<li><strong>Mejora de la coordinaci\u00f3n y flexibilidad<\/strong>: Requiere un control del cuerpo para ejecutar el movimiento correctamente, fomentando una mayor movilidad.<\/li>\n\n\n\n<li><strong>Aumento de la fuerza en el tren superior<\/strong>: Los brazos y hombros soportan el peso del cuerpo, fortaleciendo los m\u00fasculos implicados.<\/li>\n\n\n\n<li><strong>Condici\u00f3n f\u00edsica integral<\/strong>: Al ser un ejercicio funcional, mejora habilidades aplicables a deportes y actividades cotidianas.<\/li>\n\n\n\n<li><strong>Quema de calor\u00edas<\/strong>: Es un ejercicio intenso que acelera el metabolismo.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"caracteristicas-clave-de-los-toes-to-bar\"><strong>Caracter\u00edsticas Clave de los Toes to Bar<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Requieren una barra fija<\/strong>: Idealmente, una barra de dominadas.<\/li>\n\n\n\n<li><strong>Movimiento din\u00e1mico<\/strong>: Implica un balanceo controlado del cuerpo para generar impulso (kipping) o un movimiento estricto.<\/li>\n\n\n\n<li><strong>Adaptable a niveles de habilidad<\/strong>: Los principiantes pueden realizar modificaciones como rodillas al pecho (knee raises).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"musculos-implicados-en-los-toes-to-bar\"><strong>M\u00fasculos Implicados en los Toes to Bar<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Core<\/strong>: Recto abdominal, oblicuos y transverso del abdomen.<\/li>\n\n\n\n<li><strong>Espalda<\/strong>: Dorsales y trapecios.<\/li>\n\n\n\n<li><strong>Brazos<\/strong>: B\u00edceps y antebrazos.<\/li>\n\n\n\n<li><strong>Piernas<\/strong>: Flexores de la cadera y cuadr\u00edceps.<\/li>\n\n\n\n<li><strong>Hombros<\/strong>: Deltoides y estabilizadores.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"los-toes-to-bar-en-crossfit\"><strong>Los Toes to Bar en CrossFit<\/strong><\/h4>\n\n\n\n<p>En CrossFit, los toes to bar son un elemento com\u00fan en <em>WODs<\/em> (Workouts of the Day). Aparecen como parte de rutinas de alta intensidad que combinan fuerza, resistencia y habilidad. Adem\u00e1s, son frecuentemente incluidos en competencias para medir el rendimiento de los atletas. El movimiento puede ser un desaf\u00edo t\u00e9cnico, pero con pr\u00e1ctica, mejora significativamente la eficiencia y la capacidad cardiovascular.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"como-comenzar-si-eres-principiante\"><strong>\u00bfC\u00f3mo Comenzar si Eres Principiante?<\/strong><\/h4>\n\n\n\n<p>Si nunca has practicado este ejercicio, aqu\u00ed hay algunos pasos b\u00e1sicos:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Agarre correcto<\/strong>: Sost\u00e9n la barra con un agarre firme, las manos ligeramente m\u00e1s anchas que los hombros.<\/li>\n\n\n\n<li><strong>Inicia con Knee Raises<\/strong>: Lleva las rodillas hacia el pecho para fortalecer el core y acostumbrarte al movimiento.<\/li>\n\n\n\n<li><strong>Progresi\u00f3n al kipping<\/strong>: Practica un balanceo controlado para generar impulso.<\/li>\n\n\n\n<li><strong>T\u00e9cnica estricta<\/strong>: Conc\u00e9ntrate en llevar los pies a la barra sin depender \u00fanicamente del balanceo.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"conclusion\"><strong>Conclusi\u00f3n<\/strong><\/h4>\n\n\n\n<p>Los toes to bar son mucho m\u00e1s que un ejercicio; son un desaf\u00edo f\u00edsico que aporta m\u00faltiples beneficios tanto para atletas de CrossFit como para principiantes. Si est\u00e1s interesado en mejorar tu fuerza, flexibilidad y resistencia, incorporar este movimiento a tu rutina puede marcar una gran diferencia.<\/p>\n\n\n\n<p>\u00bfListo para transformar tu entrenamiento? <strong>Cont\u00e1ctanos para m\u00e1s informaci\u00f3n y un plan de entrenamiento personalizado<\/strong><\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-d07f2e5\" id=\"gspb_container-id-gsbp-d07f2e5\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-1b8ebc9\" id=\"gspb_iconBox-id-gsbp-1b8ebc9\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-e59e618\" class=\"gspb_heading gspb_heading-id-gsbp-e59e618\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-ac45aa7 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-ac45aa7-0\" aria-controls=\"gspb-tab-item-content-gsbp-ac45aa7-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ac45aa7-1\" aria-controls=\"gspb-tab-item-content-gsbp-ac45aa7-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ac45aa7-2\" aria-controls=\"gspb-tab-item-content-gsbp-ac45aa7-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ac45aa7-3\" aria-controls=\"gspb-tab-item-content-gsbp-ac45aa7-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ac45aa7-0\" id=\"gspb-tab-item-content-gsbp-ac45aa7-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Estiramiento:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza un <a href=\"https:\/\/www.youtube.com\/watch?v=1mwwxcMDDy8\"><strong>L Hold<\/strong> <strong>Stretch<\/strong>  (Seated Forwar Bend<\/a>) durante 30 segundos con 20 segundos de descanso entre series.<\/li>\n\n\n\n<li><em>Intenta relajar la respiraci\u00f3n mientras estiras.<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Condici\u00f3n f\u00edsica:<\/strong><br>Completa <strong>4 sets de<\/strong><a href=\"https:\/\/www.youtube.com\/shorts\/dRVROoK49UE\"><strong> L Pops<\/strong>:<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 segundos de trabajo \/ 20 segundos de descanso.<\/strong><\/li>\n\n\n\n<li>Hazlo con los dedos de los pies <strong>apunta<\/strong>ndo hacia delante. <\/li>\n<\/ul>\n\n\n\n<p><strong>Para escalar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acerca las manos m\u00e1s cerca de las caderas.<\/li>\n\n\n\n<li>Para escalar a\u00fan m\u00e1s, coloca las manos detr\u00e1s de las caderas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Acumula <strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">25 Strict TTB<\/a><\/strong> <em>(con opciones de escala).<\/em><\/p>\n\n\n\n<p><strong>Objetivo:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mant\u00e9n los dorsales comprometidos tirando hacia abajo en la barra para controlar cualquier balanceo.<\/li>\n\n\n\n<li>Mant\u00e9n las piernas rectas <em>(no te preocupes demasiado por tocar la barra con los dedos de los pies; podr\u00edan ser m\u00e1s &#8220;L raises&#8221; que Toes to Bar).<\/em><\/li>\n\n\n\n<li>\u00a1Apunta los dedos de los pies! Esto ayuda a mantener la tensi\u00f3n en todo el cuerpo.<\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ac45aa7-1\" id=\"gspb-tab-item-content-gsbp-ac45aa7-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong><a href=\"https:\/\/www.youtube.com\/watch?v=exyelTqJAH4\">Dynamic L Stretch:<\/a><\/strong><br>12-10-8<br>&#8211;descansa 20 segundos entre series&#8211;<br><em>El objetivo es hacerlo de manera lenta y controlada.<\/em><br>Mant\u00e9n las rodillas completamente extendidas para obtener el m\u00e1ximo estiramiento, haz chiquito el abdomen y ejecuta.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong>4 rondas alternando:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns:<\/a><\/strong> 30-20-10-5<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\"><strong>Kip Shape Drill:<\/strong> <\/a>5-5-5-5<\/li>\n<\/ul>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de que las mu\u00f1ecas est\u00e9n en <strong>flexi\u00f3n<\/strong> (agarre semi falso) en los <strong>Banded Hollow Pulldowns<\/strong> para activar m\u00e1s los m\u00fasculos del antebrazo y los dorsales.<\/li>\n\n\n\n<li>Siempre prioriza la calidad sobre la velocidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ac45aa7-2\" id=\"gspb-tab-item-content-gsbp-ac45aa7-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 rondas de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/shorts\/F6faKoBWfz0\"><strong>Standing Hamstring Stretch:<\/strong> <\/a>20 segundos por pierna.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/cuvt_7zWZN0\">Single Leg Lift Over Object:<\/a><\/strong> 10 repeticiones por pierna.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong>4 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=dcPWef65diI\">10 reps de Support Holds Up\/Around<\/a><\/strong> <em>(mira el video para opciones de escala y consejos).<\/em><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=hNoCwSqUlrk\">Kipping Beat Swings.<\/a><\/strong><br>&#8211;descansa lo necesario entre series&#8211;<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ac45aa7-3\" id=\"gspb-tab-item-content-gsbp-ac45aa7-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Antes de iniciar con los ejercicios de repaso de hoy, realiza una actividad de activaci\u00f3n como remar, correr, saltar la cuerda o burpees durante 2-4 minutos para calentar adecuadamente.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 rondas enfocado en la calidad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>12 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">25 Strict TTB<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>12 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=dcPWef65diI\">Support Holds Up\/Around<\/a><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Nota:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de que las mu\u00f1ecas est\u00e9n en <strong>flexi\u00f3n<\/strong> (agarre semi falso) en los <strong>Banded Hollow Pulldowns<\/strong> para activar m\u00e1s los m\u00fasculos del antebrazo y los dorsales.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-a3da15c\" id=\"gspb_container-id-gsbp-a3da15c\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-685a8f9\" id=\"gspb_iconBox-id-gsbp-685a8f9\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-6855210\" class=\"gspb_heading gspb_heading-id-gsbp-6855210\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-e6d3896 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-e6d3896-0\" aria-controls=\"gspb-tab-item-content-gsbp-e6d3896-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e6d3896-1\" aria-controls=\"gspb-tab-item-content-gsbp-e6d3896-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e6d3896-2\" aria-controls=\"gspb-tab-item-content-gsbp-e6d3896-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e6d3896-3\" aria-controls=\"gspb-tab-item-content-gsbp-e6d3896-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e6d3896-0\" id=\"gspb-tab-item-content-gsbp-e6d3896-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1mwwxcMDDy8\"><strong>L Hold<\/strong> <strong>Stretch<\/strong>  (Seated Forwar Bend<\/a>)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 x 30 segundos con 20 segundos de descanso entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=3JEUlJs8TdI\">TTB Strict Complex:<\/a><\/strong><br>4 series de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 seg de <a href=\"https:\/\/www.youtube.com\/watch?v=WHi1bvZLwlw\">L-hold <\/a><\/strong><\/li>\n\n\n\n<li><strong>3 seg  1\/2 L-Ups (De la mitad de posicion L subir a T2B) <\/strong><\/li>\n\n\n\n<li><strong>1 Strict TTB completo.<\/strong><\/li>\n\n\n\n<li>Descansa hasta 60 segundos entre rondas, o lo necesario para completar cada una correctamente.<\/li>\n<\/ul>\n\n\n\n<p><strong>Si necesitas escalar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 segundos de L-hold + 2 1\/2 L-Ups + 1 Strict TTB completo.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br><strong>Acumula un total de 30 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=NMoGwSmK-RQ\">TTB Conditioning <\/a>con medball.<\/strong><\/p>\n\n\n\n<p><strong>Puntos importantes:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Presiona las palmas hacia el suelo para generar tensi\u00f3n.<\/li>\n\n\n\n<li>Inicia cada repetici\u00f3n activando la posici\u00f3n de <strong>hollow<\/strong> y mant\u00e9n esa activaci\u00f3n mientras flexionas las caderas para lograr la posici\u00f3n de <strong>pike<\/strong>.<\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e6d3896-1\" id=\"gspb-tab-item-content-gsbp-e6d3896-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/shorts\/F6faKoBWfz0\"><strong>Standing Hamstring Stretch:<\/strong><\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 sets x 15 segundos<\/li>\n\n\n\n<li><strong>10 segundos de descanso entre series.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong>Acumula 20 <a href=\"https:\/\/www.youtube.com\/shorts\/AWFNVHfWMK0\">Reverse Stalders<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cada vez que te detengas, realiza <strong>8 <a href=\"https:\/\/www.youtube.com\/watch?v=ZiPIZ970GJQ\">Hollow Plank Shoulder Sliders.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Opci\u00f3n de escala:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=vb6DC9_NDcE\"><strong>Tuck Up into L Stretch<\/strong>,<\/a> bajando con un conteo de 3 segundos.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Bonus Conditioning:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si completas lo anterior en menos de 3 series, realiza <strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=ZiPIZ970GJQ\">Hollow Plank Shoulder Sliders.<\/a><\/strong> adicionales.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Afterbash:<\/strong><br><strong>Acumula 40 <a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\">Hollow Rocks<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puedes elegir cualquiera o combinar todas las siguientes opciones durante las 40 repeticiones:\n<ul class=\"wp-block-list\">\n<li>Tuck.<\/li>\n\n\n\n<li>Una pierna extendida.<\/li>\n\n\n\n<li>Forma completa de hollow body.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e6d3896-2\" id=\"gspb-tab-item-content-gsbp-e6d3896-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/shorts\/ldRO8SAU4dk\">Standing Straddle KB Stretch<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 x 30 segundos.<\/li>\n\n\n\n<li><strong>10 segundos de descanso entre series.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>2 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 reps de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns<\/a><\/strong><\/li>\n\n\n\n<li>10 reps de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns<\/a><\/strong><\/li>\n\n\n\n<li><strong>45 segundos de descanso.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><a href=\"https:\/\/www.youtube.com\/shorts\/Mck5Fz3VV4E\">TTB Snap Down Drill:<\/a><\/strong><br><strong>Acumula 20 repeticiones con t\u00e9cnica impecable.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pausa entre cada repetici\u00f3n para reiniciar.<\/li>\n\n\n\n<li>No te apresures&#8230; este es un ejercicio dise\u00f1ado para desarrollar memoria muscular para velocidad y sincronizaci\u00f3n. \u00a1Debes &#8220;sentir&#8221; cada repetici\u00f3n!<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e6d3896-3\" id=\"gspb-tab-item-content-gsbp-e6d3896-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Te recomiendo realizar una actividad previa para calentar, como remar, correr, saltar la cuerda o hacer burpees durante 2-4 minutos antes de comenzar con los ejercicios de repaso de hoy.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 rondas enfocado en la calidad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">Strict TTB<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=OHdf8Vdr1rI\">Static Hollow Pike Up Sliders.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <strong><a href=\"https:\/\/www.youtube.com\/shorts\/Mck5Fz3VV4E\">TTB Snap Down Drill<\/a><\/strong><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-19f4157\" id=\"gspb_container-id-gsbp-19f4157\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-5627233\" id=\"gspb_iconBox-id-gsbp-5627233\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-3c282c4\" class=\"gspb_heading gspb_heading-id-gsbp-3c282c4\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-24f6150 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-24f6150-0\" aria-controls=\"gspb-tab-item-content-gsbp-24f6150-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-24f6150-1\" aria-controls=\"gspb-tab-item-content-gsbp-24f6150-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-24f6150-2\" aria-controls=\"gspb-tab-item-content-gsbp-24f6150-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-24f6150-3\" aria-controls=\"gspb-tab-item-content-gsbp-24f6150-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-24f6150-0\" id=\"gspb-tab-item-content-gsbp-24f6150-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=vb6DC9_NDcE\"><strong>Tuck Up into L Stretch<\/strong><\/a><\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 series con una <strong>pausa de 5 segundos<\/strong> en la posici\u00f3n de <a href=\"https:\/\/www.youtube.com\/watch?v=cjIznknOzU0\">pike stretch.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong>5 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5-4-3-2-1 <a href=\"https:\/\/www.youtube.com\/watch?v=8nHjRrwEhS4\">Around the Worlds.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5-4-3-2-1 <a href=\"https:\/\/www.youtube.com\/watch?v=rRYX97Xoy48\">Front Lever Pulls.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Around the Worlds:<\/strong><br>Aseg\u00farate de mantener los brazos completamente extendidos. Si no puedes levantar las piernas muy alto, no te preocupes. Es preferible mantener las piernas m\u00e1s bajas pero los brazos rectos para activar m\u00e1s los dorsales que los b\u00edceps.<\/li>\n\n\n\n<li><strong>Front Lever Pulls:<\/strong><br>La posici\u00f3n de hollow body es clave, as\u00ed que no te preocupes demasiado por qu\u00e9 tan &#8220;alto&#8221; tiras. Enf\u00f3cate en mantener los brazos rectos y el cuerpo en hollow. Est\u00e1 bien usar una banda gruesa para ayudarte con estos tirones.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-24f6150-1\" id=\"gspb-tab-item-content-gsbp-24f6150-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup &amp; Skill Work:<\/strong><br><strong>Alterna 2 rondas entre:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=exyelTqJAH4\">Dynamic L Stretch<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>45 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=O84cgnFyre8\">Ring TTB<\/a><\/strong> <em>(enf\u00f3cate en mantener l\u00edneas firmes y controladas).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strength:<\/strong><br><strong>3 sets x 8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=T-bBqs67aIA\">TTB Low Rig<\/a><\/strong> <em>(clave del ejercicio: inicia con las caderas frente a la barra, no ball).<\/em><\/li>\n\n\n\n<li><strong>Descansa aproximadamente 60 segundos entre series.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Objetivo:<\/strong><br>Desarrollar fuerza de tir\u00f3n con brazos rectos.<br>No te preocupes si no puedes subir las piernas tan alto como en el video.<\/p>\n\n\n\n<p><strong>Opciones de escala:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adopta una posici\u00f3n de tuck si es necesario, pero <strong>es preferible mantener las piernas rectas aunque suban menos.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-24f6150-2\" id=\"gspb-tab-item-content-gsbp-24f6150-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Stretch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2 sets x 20 segundos<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/shorts\/ldRO8SAU4dk\">Standing Straddle KB Stretch<\/a><\/strong><\/li>\n\n\n\n<li>Descansa <strong>20 segundos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><em>Completa <strong>todas<\/strong> las series de una habilidad antes de pasar a la siguiente.<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 series de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=7UVgs18Y1P4\">V-Ups:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El m\u00e1ximo esfuerzo incluye mantener una <strong>t\u00e9cnica perfecta<\/strong> y regresar a la posici\u00f3n de <strong>hollow<\/strong> despu\u00e9s de cada repetici\u00f3n <em>(no descanses plano en el suelo al final del V-Up).<\/em><\/li>\n\n\n\n<li>Descansa <strong>20 segundos<\/strong> entre series.<\/li>\n\n\n\n<li><strong>Escala:<\/strong> Realiza &#8220;Tuck Up&#8221; en lugar de V-Up si es necesario.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>2 series de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=Yk47QqV2g_c\">Alternating Leg TTB:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Es m\u00e1s importante mantener las piernas rectas que tocar la barra con los dedos de los pies.<\/li>\n\n\n\n<li>Descansa <strong>20 segundos<\/strong> entre series.<\/li>\n\n\n\n<li><strong>Nota:<\/strong> No permitas que haya balanceo. Para evitarlo, presiona hacia abajo en la barra durante todo el movimiento.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>1 serie de m\u00e1ximo esfuerzo de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=NMoGwSmK-RQ\">TTB Conditioning con medball<\/a>.<\/strong><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-24f6150-3\" id=\"gspb-tab-item-content-gsbp-24f6150-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Te recomiendo realizar una actividad de activaci\u00f3n previa, como remar, correr, saltar la cuerda o hacer burpees durante 2-4 minutos, antes de comenzar los ejercicios de repaso de hoy.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Review:<\/strong><br><strong>3 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=8nHjRrwEhS4\">Around the Worlds.<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=O84cgnFyre8\">Ring Kipping TTB<\/a>.<\/strong><\/li>\n\n\n\n<li><strong>15 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=7UVgs18Y1P4\">V-Ups<\/a><\/strong>.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-7d661bf\" id=\"gspb_container-id-gsbp-7d661bf\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-3ed4e96\" id=\"gspb_iconBox-id-gsbp-3ed4e96\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-f290b21\" class=\"gspb_heading gspb_heading-id-gsbp-f290b21\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-f13e914 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-f13e914-0\" aria-controls=\"gspb-tab-item-content-gsbp-f13e914-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-f13e914-1\" aria-controls=\"gspb-tab-item-content-gsbp-f13e914-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-f13e914-2\" aria-controls=\"gspb-tab-item-content-gsbp-f13e914-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-f13e914-3\" aria-controls=\"gspb-tab-item-content-gsbp-f13e914-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f13e914-0\" id=\"gspb-tab-item-content-gsbp-f13e914-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets x 30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=8tvvF1g3zd4\">Overhead Opener<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa <strong>20 segundos<\/strong> entre series.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br><strong>4 rondas de 20 segundos de trabajo \/ 20 segundos de descanso:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=dcPWef65diI\">Support Holds Up\/Around<\/a><\/strong><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Strict TTB:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>1 minuto de m\u00e1ximo esfuerzo <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">Strict TTB<\/a><\/strong><\/strong>.<\/strong><\/li>\n\n\n\n<li>Descansa <strong>1 minuto.<\/strong><\/li>\n\n\n\n<li><strong>1 minuto de m\u00e1ximo esfuerzo Strict TTB.<\/strong><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Afterbash:<\/strong><br><strong>Acumula 40 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=cYRZw2_BeuM\">Arch Pulses.<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n el cuerpo largo y las rodillas rectas.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f13e914-1\" id=\"gspb-tab-item-content-gsbp-f13e914-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Stretch:<\/strong><br><strong>1 set x 10 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Q2cxVgIQcV8\">TTB Tuck Up Stretch<\/a> <em>(mant\u00e9n un estiramiento de 3 segundos por repetici\u00f3n).<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>3 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=hNoCwSqUlrk\">Kipping Beat Swings.<\/a><\/strong>.<\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=F0l-p4bHJtE\">Arch Rocks.<\/a><\/strong><\/li>\n\n\n\n<li><strong>6 <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=8nHjRrwEhS4\">Around the Worlds.<\/a><\/strong><\/strong><\/strong> <em>(3 por lado).<\/em><\/li>\n\n\n\n<li>Descansa lo necesario entre series y repeticiones, priorizando la calidad sobre la velocidad.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f13e914-2\" id=\"gspb-tab-item-content-gsbp-f13e914-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Acumula <strong>20 repeticiones<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=OHdf8Vdr1rI\">Static Hollow Pike Up Sliders.<\/a><\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conditioning:<\/strong><br>En cada ronda realiza los <strong>3 ejercicios:<\/strong><br><strong>5-4-3-2-1:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong><a href=\"https:\/\/www.youtube.com\/shorts\/AWFNVHfWMK0\">Reverse Stalders<\/a><\/strong> on Rig<\/strong> <em>(escala a tuck up si es demasiado dif\u00edcil).<\/em><\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns<\/a><\/strong><\/strong><br><strong>10-8-6-4-2:<\/strong><\/li>\n\n\n\n<li><strong>L Pops.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Ejemplo:<\/strong><br><strong>Ronda 1:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Reverse Stalder.<\/li>\n\n\n\n<li>5 Banded Hollow Pulldown.<\/li>\n\n\n\n<li>10 L Pops.<br><em>(Contin\u00faa siguiendo la estructura en las rondas restantes.)<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f13e914-3\" id=\"gspb-tab-item-content-gsbp-f13e914-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Antes de iniciar los ejercicios de repaso, realiza una actividad breve para activar tu cuerpo, como remar, correr, saltar la cuerda o burpees, durante 2-4 minutos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 rondas enfocado en la calidad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>12 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\">Banded Hollow Pulldowns<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 <strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">Strict TTB<\/a><\/strong><\/strong><\/strong><\/strong><\/li>\n\n\n\n<li><strong>12 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=dcPWef65diI\">reps de Support Holds Up\/Around<\/a><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Nota:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de que las mu\u00f1ecas est\u00e9n en <strong>flexi\u00f3n<\/strong> (agarre semi falso) durante los <strong>Banded Hollow Pulldowns<\/strong> para activar m\u00e1s los m\u00fasculos del antebrazo y dorsales.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-f2ab217\" id=\"gspb_container-id-gsbp-f2ab217\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-7638235\" id=\"gspb_iconBox-id-gsbp-7638235\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-b54d92e\" class=\"gspb_heading gspb_heading-id-gsbp-b54d92e\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-50f9f4d gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-50f9f4d-0\" aria-controls=\"gspb-tab-item-content-gsbp-50f9f4d-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-50f9f4d-1\" aria-controls=\"gspb-tab-item-content-gsbp-50f9f4d-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-50f9f4d-2\" aria-controls=\"gspb-tab-item-content-gsbp-50f9f4d-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-50f9f4d-3\" aria-controls=\"gspb-tab-item-content-gsbp-50f9f4d-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-50f9f4d-0\" id=\"gspb-tab-item-content-gsbp-50f9f4d-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>4 rondas alternando:<\/strong><br><strong>30 segundos de trabajo \/ 30 segundos de descanso:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=dcPWef65diI\">Support Holds Up\/Around<\/a><\/strong><\/strong><\/strong><\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=-np462wOuzU\">Hollow Single Leg Lifts.<\/a><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Luego, 1 minuto de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/mQTAYqPRGvw\">Lat Hollow Drill con Tuck Ups.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p>&#8212; Agrega al ejercicio del video un knees to rise + 1 hollow with box<\/p>\n\n\n\n<p>Descansa 1 minuto entre rondas &#8212;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Notas importantes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obtendr\u00e1s descanso para dos de las habilidades mientras trabajas casi todo el minuto en el <strong>Lat Hollow Drill con Tuck-Ups.<\/strong><\/li>\n\n\n\n<li>Descansa 1 minuto despu\u00e9s de cada <strong>Lat Hollow Drill<\/strong> antes de comenzar la siguiente ronda.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-50f9f4d-1\" id=\"gspb-tab-item-content-gsbp-50f9f4d-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Stretch:<\/strong><br>1 minuto de <strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=exyelTqJAH4\">Dynamic L Stretch<\/a><\/strong><\/strong>.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Workout:<\/strong><br>Realiza las repeticiones en el siguiente formato:<br><strong>10-8-6-4-2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/dRVROoK49UE\"><strong>L Pops<\/strong><\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\">Kip Shape Drill.<\/a><\/strong><\/li>\n\n\n\n<li><strong>1\/2 de las repeticiones de <strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=xX9Hzi7Onnw\">Strict TTB<\/a><\/strong><\/strong><\/strong><\/strong> <em>(5-4-3-2-1).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Ejemplo del flujo de la rutina:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Realiza <strong>10 L Pops.<\/strong><\/li>\n\n\n\n<li>Realiza <strong>10 Kip Shape Drill.<\/strong><\/li>\n\n\n\n<li>Realiza <strong>5 Strict TTB.<\/strong><\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-50f9f4d-2\" id=\"gspb-tab-item-content-gsbp-50f9f4d-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/shorts\/F6faKoBWfz0\"><strong>Standing Hamstring Stretch<\/strong><\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 sets x 15 segundos.<\/li>\n\n\n\n<li><strong>10 segundos de descanso entre series.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Workout:<\/strong><br><strong>6 sets de:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>2 R<strong><strong><a href=\"https:\/\/www.youtube.com\/shorts\/AWFNVHfWMK0\">everse Stalders<\/a><\/strong><\/strong><\/strong><\/li>\n\n\n\n<li><strong>1 set de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=3JEUlJs8TdI\">TTB Strict Complex<\/a><\/strong>:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>5 segundos de L-hold + 3 1\/2 L-Ups + 1 Strict TTB completo.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Descansa hasta 60 segundos entre rondas o lo necesario para completar cada una.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Opciones de escala si es demasiado dif\u00edcil:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 segundos de L-hold + 2 1\/2 L-Ups + 1 Strict TTB completo.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-50f9f4d-3\" id=\"gspb-tab-item-content-gsbp-50f9f4d-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Conditioning:<\/strong><br><strong>3 rounds of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=hNoCwSqUlrk\">Kipping Beat Swings<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>5 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=rRYX97Xoy48\">Front Lever Pulls.<\/a><\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Hora de practicar TTB!<\/strong><br>Dedica <strong>5 minutos<\/strong> a practicar tus <strong>kipping toes to bar.<\/strong><\/p>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Presiona hacia abajo en la barra durante todo el tiempo.<\/li>\n\n\n\n<li>Lleva los talones hacia atr\u00e1s y hacia abajo r\u00e1pidamente para regresar a la posici\u00f3n de arco (<strong>arch<\/strong>).<\/li>\n\n\n\n<li>Mant\u00e9n la mirada en el horizonte para permanecer en hollow mientras subes los pies. Recuerda comprimir las costillas hacia el ombligo mientras los dedos de los pies llegan a la barra.<\/li>\n\n\n\n<li>Piensa en &#8220;presionar las palmas hacia los pies&#8221; en lugar de &#8220;llevar los pies hacia las palmas&#8221;; esto generar\u00e1 mayor tensi\u00f3n.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 son los Toes to Bar? Los toes to bar (TTB) son un ejercicio caracter\u00edstico del CrossFit que combina fuerza, coordinaci\u00f3n y flexibilidad. Consisten en colgarse de una barra de dominadas y llevar los pies hasta tocarla, manteniendo una t\u00e9cnica adecuada. 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