WOD: Sling + Send
Saturday, July 25, 2026 | CrossFit MYO, San Jose CA
The Workout
Sling
Build to Power Clean + Squat Clean + 2 Front Squats
Score type: Load
Send
20 Min Partner AMRAP 400m Run together 80 Push Ups 60 Toes to Bar 40 DB Snatch
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP combines explosive power cleans with high-volume gymnastics and aerobic steady-state running. This structure challenges your metabolic flexibility by forcing the body to recover from high-intensity movements while maintaining a moderate pace on the run.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Power Clean + Squat Clean + 2 Front Squats, 400m Run, Push-Ups, Toes to Bar, DB Snatch |
| Intermediate | Lightened barbell for Cleans/Squats, 300m Run, Knees to Chest, DB Snatch |
| Beginner | DB Clean + DB Front Squats, 200m Run, Incline Push-Ups, Hanging Knee Raises, DB Snatch |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the 400m run since we are running together?
A: Use the run as your “active recovery” phase. Maintain a conversational pace that allows you to enter the push-ups and toes-to-bar without your heart rate redlining, as the gymnastics will be the primary bottleneck.
Q: What is the best strategy for splitting the 80 push-ups and 60 toes-to-bar?
A: Divide these into smaller, manageable sets of 10-15 reps. Breaking them up prevents muscle failure, which allows you to maintain a higher overall intensity across the full 20 minutes.
Q: I’ve never done a “build to” complex before; what does that mean?
A: It means you will start with a light weight and gradually increase the load over several sets. Focus on the technique of the Power Clean into the Squat Clean before adding weight to find a challenging but sustainable heavy set.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136