Virtuosity With Dusty Hyland – Muscle-Up, Vol 2: Hollow Hold

Posted October 31, 2017 by Jason Anderson & filed under Blog.

by Dusty Hyland

Welcome to our new video series, Virtuosity, featuring gymnastics expert Coach Dusty Hyland. Virtuosity, in gymnastics, means going above and beyond – exceptional movement, performance, and position. Dusty’s videos will teach gymnastic movements for fitness and CrossFit, focusing on progressions and the concept of virtuosity.

Today’s video is the second in a series that will build you up to the coveted muscle-up. This week Dusty takes a look at the “hollow” position and the hollow hold. This is an important position not just in gymnastics, but in many athletic movements.

Thirsty Thursday

CrossFit Blaze – CrossFit

Warm-up

WarmIcon – Run/Shoulder Taps/ Press (No Measure)

3 rounds

250m Run or Row

10 Shoulder Taps from Pushup Position

10 Reverse Grip Presses

10 Banded Pull Aparts

Strength

Seated Barbell Presses (4 sets of 8 reps)

Use Box or Bench to Sit for presses

WOD

Metcon (AMRAP – Reps)

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters (50’s/35’s)

1 Minute Double Dumbbell Power Cleans (50’s/35’s)

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses (50’s/35’s)

1 Minute Burpees

1 Minute Rest

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps

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