9 Crimes - Crossfit Workout

AMRAP 16

9 Toes to rings
9 Power cleans - @30/40 Intermediate: @35/50 RX: @40/60
9 Thrusters
9 Burpee to target (rings)

workout description

"AMRAP 16 – Nine Lives"

As many rounds as possible in 16 minutes of:

9 Toes to Rings

9 Power Cleans
@30/40 kg
Intermediate: @35/50 kg
RX: @40/60 kg

9 Thrusters (same bar)

9 Burpees to Target (Rings)

This is a consistent 9-rep loop that hits grip, barbell cycling, gymnastics control, and engine capacity. The toes to rings and burpee target add skill and vertical range, while the cleans and thrusters challenge strength endurance. Pacing early is key—rounds add up fast, and barbell fatigue creeps in.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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What is an "AMRAP" workout?

An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.

This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.

Why Choose an AMRAP CrossFit Workout?

Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.

Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!

What kind of exercises are in this workout?

burpee to target
Burpee to target adds an explosive jump to a fixed height after each burpee, turning a classic bodyweight movement into a test of vertical power and precision. Popular in burpee to target workouts, this variation pushes conditioning, accuracy, and repeatability under fatigue.
In this workout, burpee to target builds cardiovascular endurance, lower-body explosiveness, and mental toughness. The requirement to hit a target—often 6–12 inches above standing reach—forces athletes to maintain power output even when fatigued, making it a staple in competitive functional fitness.
toes to rings
Toes to rings is a dynamic gymnastics movement where the athlete lifts their toes to touch the gymnastic rings while hanging. Common in toes to rings workouts, this movement combines core strength, grip endurance, and precise body control—all made more demanding by the instability of the rings.
In this workout, toes to rings train the entire anterior chain—especially the abs, hip flexors, and shoulders—while developing coordination and midline stability. As a more advanced variation of knee raises, it builds toward high-skill gymnastics like toes-to-bar and muscle-ups.
thrusters
The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.
In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.