{"id":211,"date":"2023-11-15T19:48:51","date_gmt":"2023-11-15T19:48:51","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=211"},"modified":"2024-12-30T18:45:06","modified_gmt":"2024-12-31T00:45:06","slug":"tecnica-kipping-pull-up","status":"publish","type":"post","link":"https:\/\/programas.prewodplus.com\/ro\/tecnica-kipping-pull-up\/","title":{"rendered":"Kipping Pull-Ups: Una Gu\u00eda Completa para Dominar este Movimiento en CrossFit"},"content":{"rendered":"<p><strong>Introducci\u00f3n al Kipping Pull-Up<\/strong><\/p>\n\n\n\n<p>El kipping pull-up es un movimiento din\u00e1mico y eficiente caracter\u00edstico del CrossFit. A diferencia del strict pull-up, que se realiza con fuerza estrictamente controlada, el kipping pull-up aprovecha el impulso generado por el cuerpo para realizar repeticiones m\u00e1s r\u00e1pidas y fluidas. Este movimiento es popular en los entrenamientos de alta intensidad porque permite conservar energ\u00eda mientras se mantienen altos vol\u00famenes de repeticiones.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mecanica-del-kipping-pull-up\"><strong>Mec\u00e1nica del Kipping Pull-Up<\/strong><\/h3>\n\n\n\n<p>La ejecuci\u00f3n adecuada del kipping pull-up consta de varias etapas esenciales:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Hollow Body Position<\/strong>: Desde la barra, activa el core y lleva el cuerpo a una posici\u00f3n hueca, con las piernas juntas y ligeramente hacia adelante.<\/li>\n\n\n\n<li><strong>Arch Position<\/strong>: Balancea hacia atr\u00e1s, abriendo el pecho y extendiendo ligeramente las piernas, manteniendo siempre el control del core.<\/li>\n\n\n\n<li><strong>Kip Swing<\/strong>: Alterna entre el hollow y el arch position, generando un impulso r\u00edtmico y controlado.<\/li>\n\n\n\n<li><strong>Transici\u00f3n<\/strong>: Cuando el impulso hacia adelante est\u00e9 en su punto m\u00e1ximo, tira de la barra utilizando los dorsales y los brazos.<\/li>\n\n\n\n<li><strong>Pull<\/strong>: Sube la barbilla por encima de la barra, manteniendo la conexi\u00f3n corporal. Baja de manera controlada para repetir el ciclo.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beneficios-y-objetivos\"><strong>Beneficios y Objetivos<\/strong><\/h3>\n\n\n\n<p>El kipping pull-up ofrece m\u00faltiples beneficios, entre ellos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eficiencia energ\u00e9tica<\/strong>: Ideal para WODs con altos vol\u00famenes de pull-ups.<\/li>\n\n\n\n<li><strong>Coordinaci\u00f3n<\/strong>: Mejora la conexi\u00f3n entre la parte superior e inferior del cuerpo.<\/li>\n\n\n\n<li><strong>Fuerza funcional<\/strong>: Trabaja m\u00fasculos clave de forma integrada.<\/li>\n\n\n\n<li><strong>Velocidad<\/strong>: Permite realizar movimientos m\u00e1s r\u00e1pidos en competencias y entrenamientos.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"grupos-musculares-implicados\"><strong>Grupos Musculares Implicados<\/strong><\/h3>\n\n\n\n<p>Este ejercicio activa una amplia variedad de m\u00fasculos, incluyendo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dorsales<\/strong>: Principales responsables del tir\u00f3n.<\/li>\n\n\n\n<li><strong>Trapecios y deltoides<\/strong>: Estabilizan los hombros durante el movimiento.<\/li>\n\n\n\n<li><strong>B\u00edceps<\/strong>: Apoyan el tir\u00f3n final.<\/li>\n\n\n\n<li><strong>Core<\/strong>: Crucial para mantener la posici\u00f3n hollow y controlar el impulso.<\/li>\n\n\n\n<li><strong>M\u00fasculos estabilizadores<\/strong>: Act\u00faan para mantener la postura y el equilibrio.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"progresiones-para-principiantes\"><strong>Progresiones para Principiantes<\/strong><\/h3>\n\n\n\n<p>Antes de intentar un kipping pull-up completo, es fundamental dominar progresiones que desarrollen fuerza y t\u00e9cnica:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Jumping Pull-Ups<\/strong>: Usa un salto para reducir la carga del movimiento.<\/li>\n\n\n\n<li><strong>Band-Assisted Pull-Ups<\/strong>: Utiliza bandas de resistencia para asistir el tir\u00f3n.<\/li>\n\n\n\n<li><strong>Hollow y Arch Swings<\/strong>: Practica el balanceo controlado para dominar el impulso.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"errores-comunes-y-consejos-tecnicos\"><strong>Errores Comunes y Consejos T\u00e9cnicos<\/strong><\/h3>\n\n\n\n<p>Algunos errores frecuentes incluyen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Uso excesivo de las piernas<\/strong>: El impulso debe generarse desde el core, no desde las extremidades inferiores.<\/li>\n\n\n\n<li><strong>P\u00e9rdida de la posici\u00f3n hollow<\/strong>: Mant\u00e9n el core firme en todo momento.<\/li>\n\n\n\n<li><strong>Transiciones incorrectas<\/strong>: Evita tirar demasiado temprano o demasiado tarde. <strong>Soluci\u00f3n<\/strong>: Trabaja con un entrenador que supervise tu t\u00e9cnica y usa grabaciones para corregir fallos.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rol-en-crossfit\"><strong>Rol en CrossFit<\/strong><\/h3>\n\n\n\n<p>Los kipping pull-ups son un pilar en muchos WODs y competencias. Ejercicios como &#8220;Fran&#8221; (21-15-9 de thrusters y pull-ups) o &#8220;Cindy&#8221; (AMRAP de 5 pull-ups, 10 push-ups y 15 air squats) dependen de la eficiencia en este movimiento.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advertencias-de-seguridad\"><strong>Advertencias de Seguridad<\/strong><\/h3>\n\n\n\n<p>El kipping pull-up puede sobrecargar los hombros si no se realiza correctamente. Aseg\u00farate de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dominar el strict pull-up primero<\/strong> para desarrollar la fuerza necesaria.<\/li>\n\n\n\n<li><strong>Evitar balanceos bruscos<\/strong> que puedan comprometer las articulaciones.<\/li>\n\n\n\n<li><strong>Calentar adecuadamente<\/strong> antes de comenzar.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"llamado-a-la-accion\"><strong>Llamado a la Acci\u00f3n<\/strong><\/h3>\n\n\n\n<p>\u00bfListo para llevar tus entrenamientos al siguiente nivel? Domina los kipping pull-ups con la gu\u00eda de un entrenador en tu box de CrossFit. \u00a1Empieza hoy mismo y experimenta la diferencia en tu rendimiento!<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><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-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">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-76bbbee 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-76bbbee-0\" aria-controls=\"gspb-tab-item-content-gsbp-76bbbee-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-76bbbee-1\" aria-controls=\"gspb-tab-item-content-gsbp-76bbbee-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-76bbbee-2\" aria-controls=\"gspb-tab-item-content-gsbp-76bbbee-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-76bbbee-0\" id=\"gspb-tab-item-content-gsbp-76bbbee-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>50 <a href=\"https:\/\/www.youtube.com\/watch?v=7-tsailZII0\">Arch\/Hollow Snap<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Despu\u00e9s de cada <strong>10 repeticiones<\/strong>, realiza <strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Active-Hanging-Shrugs.mp4\">Active Hanging Shrugs<\/a>.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br>Acumula <strong>5 Strict Pull-Ups<\/strong> con un conteo de <strong>3 segundos hacia arriba<\/strong> y <strong>3 segundos exc\u00e9ntricos (bajada).<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-76bbbee-1\" id=\"gspb-tab-item-content-gsbp-76bbbee-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>4 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Heel-Box-Knee-Raises.mp4\">Heel Box Knee Raises.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Standing Banded Arch\/Hollow.<\/a><\/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 minutos enfocados en la calidad de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/3-Position-Kip-Swing.mp4\">3 Position Kip Swings.<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza cada posici\u00f3n en &#8220;c\u00e1mara lenta&#8221; para asegurarte de que el movimiento sea controlado:\n<ol class=\"wp-block-list\">\n<li><strong>Neutral.<\/strong><\/li>\n\n\n\n<li><strong>Hollow Pull Back.<\/strong><\/li>\n\n\n\n<li><strong>Arch.<\/strong><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-76bbbee-2\" id=\"gspb-tab-item-content-gsbp-76bbbee-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>8 minute EMOM<br>8 Toe <a href=\"https:\/\/www.youtube.com\/watch?v=kbVi5or3jVo\">Box Lat Pull Down<\/a><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=cYRZw2_BeuM\">Arch Pulses<\/a><br>&#8212; rest 1 minute then &#8212;<br>Max <a href=\"https:\/\/www.youtube.com\/watch?v=XBsvbpdNiEU\">hold at the top of Pull Up<\/a><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-a6bd552\" id=\"gspb_container-id-gsbp-a6bd552\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-031440c\" id=\"gspb_iconBox-id-gsbp-031440c\"><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-9b1ea6e\" class=\"gspb_heading gspb_heading-id-gsbp-9b1ea6e\">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-caea6a6 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-caea6a6-0\" aria-controls=\"gspb-tab-item-content-gsbp-caea6a6-0\"><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-caea6a6-1\" aria-controls=\"gspb-tab-item-content-gsbp-caea6a6-1\"><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-caea6a6-2\" aria-controls=\"gspb-tab-item-content-gsbp-caea6a6-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-caea6a6-0\" id=\"gspb-tab-item-content-gsbp-caea6a6-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>4 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de trabajo \/ 30 segundos de descanso:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=qAetVEc3kqo\">Banded Beat Swings.<\/a><\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Descansa 1 minuto<\/strong> entre rondas.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de trabajo \/ 30 segundos de descanso:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\">Kip Shape Drill.<\/a><\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Descansa 1 minuto<\/strong> entre rondas.<\/li>\n<\/ul>\n\n\n\n<p><strong>2 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 segundos de trabajo \/ 30 segundos de descanso:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Strict Pull-Ups.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Descansa 1 minuto<\/strong> entre rondas.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-caea6a6-1\" id=\"gspb-tab-item-content-gsbp-caea6a6-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Standing Banded Arch\/Hollow.<\/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>Skill Work:<\/strong><br><strong>Acumula 15 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 Strict Pull-Up<\/strong> directamente seguido de <strong>3 B<a href=\"https:\/\/www.youtube.com\/watch?v=6XP1hsLmoQ4\">eat Swings.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-caea6a6-2\" id=\"gspb-tab-item-content-gsbp-caea6a6-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>4 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Standing Banded Hollow I-Y.<\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/www.youtube.com\/watch?v=TR38WNBc8wM\">Hollow Bench Sliders.<\/a><\/strong><\/li>\n\n\n\n<li><strong>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Front-Lever-Pulls.mp4\">Front Lever Pulls<\/a><\/strong> <em>(con banda).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><br>Dedica <strong>2-3 minutos<\/strong> practicando <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Beat-Swing-into-1-4-Pulls.mp4\">Beat Swing into 1\/4 Pull.<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mira el video<\/strong> para una explicaci\u00f3n detallada sobre c\u00f3mo realizar el movimiento correctamente.<\/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-9028e7d\" id=\"gspb_container-id-gsbp-9028e7d\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-a43ee68\" id=\"gspb_iconBox-id-gsbp-a43ee68\"><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-d6ed6bc\" class=\"gspb_heading gspb_heading-id-gsbp-d6ed6bc\">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-04c533a 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-04c533a-0\" aria-controls=\"gspb-tab-item-content-gsbp-04c533a-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-04c533a-1\" aria-controls=\"gspb-tab-item-content-gsbp-04c533a-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-04c533a-2\" aria-controls=\"gspb-tab-item-content-gsbp-04c533a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-04c533a-0\" id=\"gspb-tab-item-content-gsbp-04c533a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>5 Rounds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=7-tsailZII0\">Arch\/ Snap to Hollow<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>3 sets de:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>1 Strict Pull-Up<\/strong> seguido de <strong>3 <strong>B<a href=\"https:\/\/www.youtube.com\/watch?v=6XP1hsLmoQ4\">eat Swings<\/a><\/strong><\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>1 minuto<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Active-Hanging-Shrugs.mp4\">Active Hanging Shrugs<\/a>.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-04c533a-1\" id=\"gspb-tab-item-content-gsbp-04c533a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>For Quality:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/TTB-Heel-Box-Arch-Drill.mp4\">TTB Heel Box Arch Drill<\/a><\/strong> <em>(utiliza Tuck Up en lugar de piernas rectas).<\/em><\/li>\n\n\n\n<li><strong>40 <a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Standing Arch to Hollow Pulls.<\/a><\/strong><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=r45xLlH7r_M\">Single Kipping Pull-Ups<\/a><\/strong> <em>(con una pausa de 2 segundos en la parte superior).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Descansa lo necesario para completar todas las repeticiones con una <strong>excelente forma.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-04c533a-2\" id=\"gspb-tab-item-content-gsbp-04c533a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>12 min EMOM:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minute 1:<\/strong> 30 <a href=\"https:\/\/www.youtube.com\/watch?v=F0l-p4bHJtE\">Arch Rocks<\/a><\/li>\n\n\n\n<li><strong>Minute 2:<\/strong> 30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hanging-Active-Shrugs-For-Pull-Up-Strength.mp4\">Active Hanging Shrugs for pull up strength<\/a><\/li>\n\n\n\n<li><strong>Minute 3:<\/strong> 7-10 Strict Pull-Ups<\/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-786012d\" id=\"gspb_container-id-gsbp-786012d\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-45c7b2c\" id=\"gspb_iconBox-id-gsbp-45c7b2c\"><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-8b6bef5\" class=\"gspb_heading gspb_heading-id-gsbp-8b6bef5\">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-41c5b69 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-41c5b69-0\" aria-controls=\"gspb-tab-item-content-gsbp-41c5b69-0\"><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-41c5b69-1\" aria-controls=\"gspb-tab-item-content-gsbp-41c5b69-1\"><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-41c5b69-2\" aria-controls=\"gspb-tab-item-content-gsbp-41c5b69-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c5b69-0\" id=\"gspb-tab-item-content-gsbp-41c5b69-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>15 sets of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 <a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY\">Kipping Pull-Up<\/a> + 1 <a href=\"https:\/\/www.youtube.com\/watch?v=ymxd34qjXS8\">Kip Swing<\/a> + 1 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY\">Kipping Pull-Up<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>Descansa de 10 a 20 segundos<\/strong> entre cada set.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Descansa 2 minutos<\/strong> despu\u00e9s de completar los 15 sets del complejo anterior.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<p>Completa <strong>1 set de <strong><strong>B<a href=\"https:\/\/www.youtube.com\/watch?v=6XP1hsLmoQ4\">eat Swings<\/a><\/strong><\/strong> de m\u00e1ximo esfuerzo.<\/strong><br><em>(Trabajando en la fuerza de agarre y una buena forma.)<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c5b69-1\" id=\"gspb-tab-item-content-gsbp-41c5b69-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>5 rounds for quality:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Standing Arch to Hollow Pulls.<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>3 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">strict pull-ups<\/a><\/strong>s<\/strong> seguidas directamente de un set m\u00e1ximo de <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY&amp;t=13s\">kipping pull-ups<\/a><\/strong> de CALIDAD.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Instrucciones:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realiza <strong>3 <a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">strict pull-ups<\/a><\/strong> y, sin bajar de la barra, contin\u00faa directamente con los <strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY&amp;t=13s\">kipping pull-ups.<\/a><\/strong><\/li>\n\n\n\n<li>Es un set m\u00e1ximo, por lo que todos los niveles pueden beneficiarse. Sin embargo, en cuanto tu forma se deteriore, baja de la barra y termina el set.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c5b69-2\" id=\"gspb-tab-item-content-gsbp-41c5b69-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>For Quality:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20-16-12-8-4:<\/strong> <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Bench-Sliders.mp4\">Hollow Bench Sliders.<\/a><\/li>\n\n\n\n<li><strong>10-8-6-4-2:<\/strong> <a href=\"https:\/\/www.youtube.com\/watch?v=kbVi5or3jVo\">Toe Box Lat Pull Down.<\/a><\/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-39fbf84\" id=\"gspb_container-id-gsbp-39fbf84\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-ddbf6cb\" id=\"gspb_iconBox-id-gsbp-ddbf6cb\"><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-1dcfaba\" class=\"gspb_heading gspb_heading-id-gsbp-1dcfaba\">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-591dc0d 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-591dc0d-0\" aria-controls=\"gspb-tab-item-content-gsbp-591dc0d-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-591dc0d-1\" aria-controls=\"gspb-tab-item-content-gsbp-591dc0d-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-591dc0d-2\" aria-controls=\"gspb-tab-item-content-gsbp-591dc0d-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-591dc0d-0\" id=\"gspb-tab-item-content-gsbp-591dc0d-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>3 max effort sets of <strong><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=6XP1hsLmoQ4\">Beat Swings<\/a><\/strong><\/strong><\/strong><br>&#8212; rest 30 seconds between sets &#8212;<\/p>\n\n\n\n<p>-rest 2 minutes &#8211;<\/p>\n\n\n\n<p>5 max effort sets of <strong><a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">strict pull-ups<\/a><\/strong><br>&#8212; rest 30 seconds between sets &#8212;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-591dc0d-1\" id=\"gspb-tab-item-content-gsbp-591dc0d-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>10 sets de:<br><strong>1 <a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY\">Kipping Pull-Up<\/a> + 1 <a href=\"https:\/\/www.youtube.com\/watch?v=ymxd34qjXS8\"><strong><strong><strong>B<a href=\"https:\/\/www.youtube.com\/watch?v=6XP1hsLmoQ4\">eat Swings<\/a><\/strong><\/strong><\/strong><\/a> + 1 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY\">Kipping Pull-Up<\/a><\/strong><\/strong><\/p>\n\n\n\n<p>&#8212; rest 2 minutes after the 10 sets &#8212;<\/p>\n\n\n\n<p>Completa 1 max esfuerzo de <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY\">Kipping Pull-Up<\/a><\/strong><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-591dc0d-2\" id=\"gspb-tab-item-content-gsbp-591dc0d-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Workout Plan:<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Completa <strong>20 <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1HJhUinMiGg\">Standing Arch to Hollow Pulls<\/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>Main Workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 sets<\/strong> de m\u00e1ximo esfuerzo de <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=lzRo-4pq_AY&amp;t=13s\">kipping pull-ups<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>Descansa 1 minuto<\/strong> entre sets.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Felicidades por completar Kipping Pull-Up Mechanics!<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Introducci\u00f3n al Kipping Pull-Up El kipping pull-up es un movimiento din\u00e1mico y eficiente caracter\u00edstico del CrossFit. A diferencia del strict pull-up, que se realiza con fuerza estrictamente controlada, el kipping pull-up aprovecha el impulso generado por el cuerpo para realizar repeticiones m\u00e1s r\u00e1pidas y fluidas. Este movimiento es popular en los entrenamientos de alta intensidad [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb-tabs *{box-sizing: border-box !important}.t-btn-container{display:flex;flex-direction:row;width:100%;align-items:center;margin-bottom:-1px;flex-wrap:wrap}.t-btn-container .t-btn{background-origin: border-box;list-style:none;display:inline-flex;align-items:center;margin:0;padding:11px 24px;cursor:pointer;position:relative;transition:all .4s ease-in-out; font-size:20px}.t-btn-container .t-btn .tabsubtitle{font-size:70%;opacity:.7}.gstabs-tabs .t-btn{border:1px solid transparent;border-top-width:2px}.gstabs-tabs .t-btn:focus{outline:none;}.gstabs-tabs .t-btn.active{border-color:rgba(206,206,206,.4);border-bottom-color:#fff;background-color:#fff;color:#333}.t-panel-container .t-panel{opacity:0;overflow:hidden;display:none}.t-panel-container .t-panel.active{opacity:1;display:block!important}.t-panel-container{margin-bottom:25px;overflow:hidden; 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