To perform the AMRAP 9 workout, start with a quick warm-up to prepare your body. Begin with 5 bar facing burpees, ensuring to jump over the barbell each time and engage your core during the push-up phase. Reach full extension in the jump to maximize your effort.

After completing the burpees, move directly into 1 clean-and-jerk. Set your feet shoulder-width apart and grip the barbell just outside your knees. Use your legs to drive the barbell overhead, locking out your elbows and maintaining a strong core throughout the movement.

Repeat this circuit for 9 minutes, focusing on maintaining proper form and breathing. Track the number of rounds you complete to measure your progress over time.

Scale the burpees by taking out the jumping aspect, performing them step-by-step instead. If needed, reduce the number of burpees to 3 to focus on form and prevent exhaustion.

For the clean-and-jerk, use a lighter weight that allows you to maintain good technique, such as 30–50% of your body weight. Alternatively, consider using a dumbbell or kettlebell if a barbell feels too challenging.

Adjust the workout duration to 6–8 minutes to accommodate your fitness level while still maintaining intensity. Focus on quality rather than quantity for a more effective workout experience.

To score the workout "George Floyd," you need to tally the total number of rounds completed along with any extra repetitions. Each round consists of 5 Bar Facing Burpees followed by 1 Clean-and-Jerk.

Start your timer and complete as many rounds as possible within the 9-minute time limit. Once the time is up, record the total rounds you achieved.

If you manage to complete a fraction of a round, count any additional reps performed after your last full round. For example, if you achieve 7 full rounds and complete 3 Burpees after that, your score would be 7 + 3 = 43 total reps.

Keep track of your performance each time you do the workout to monitor your progress.

Approach AMRAP 9 with a strategic mindset. Begin by pacing yourself during the first few rounds to conserve energy for later. Focus on maintaining controlled transitions between the bar facing burpees and clean-and-jerks to maximize efficiency.

For the bar facing burpees, ensure you're landing softly and using your hips to minimize fatigue. When approaching the clean-and-jerk, prioritize proper form over speed, allowing your legs to assist in the lift to reduce shoulder strain.

Utilize your breath to maintain rhythm, focusing on exhaling during exertion. Aim to keep a steady rep count and adjust your pace if you start feeling fatigued, ensuring you finish strong without compromising technique.

For the workout titled "George Floyd," an AMRAP of 9 minutes consists of 5 Bar Facing Burpees followed by 1 Clean-and-Jerk.

Intermediate athletes should aim for 5–7 rounds to demonstrate a solid level of fitness and endurance.

Advanced athletes can expect to complete 8–10 rounds, indicating a higher level of conditioning and stamina.

Elite athletes should strive for 11+ rounds, which showcases exceptional pacing and muscular endurance throughout the workout.

A score above 80 total reps reflects outstanding performance and efficient movement, suggesting that the athlete has both strength and stamina under fatigue.

The intended stimulus of the benchmark workout AMRAP 9, called George Floyd, is to enhance cardiovascular endurance and muscular endurance through a high-repetition scheme. Athletes will perform 5 bar-facing burpees followed by 1 clean-and-jerk, which creates a combination of heart rate elevation and strength demands.

This workout is designed to challenge participants’ pacing strategies and their ability to transition between movements efficiently. The burpees test overall body coordination and explosiveness, while the clean-and-jerk focuses on power and technical proficiency.

The format encourages athletes to push through fatigue and maintain intensity over the 9-minute duration, fostering mental resilience and grit.

The world record for the workout titled George Floyd, which consists of an AMRAP (As Many Rounds As Possible) format over 9 minutes, has seen impressive performances.

Unofficial scores reported in the CrossFit community for elite male athletes range from 20 to 22 rounds, while elite female athletes have achieved scores of 17 to 19 rounds.

These high scores demand exceptional endurance, aggressive pacing, and flawless technique to maintain performance under fatigue throughout the 9-minute duration.

As the workout emphasizes both strength and cardio, achieving these scores showcases the athletes' skill and commitment to their training regimens.

The workout "George Floyd" is honoring George Floyd, a Black man whose tragic death in May 2020 sparked a global movement against racial injustice and police brutality. This workout serves as a tribute to his legacy and the ongoing fight for equality and justice.

By participating in this AMRAP (As Many Rounds As Possible) workout, individuals are encouraged to reflect on the significance of Floyd's life and the societal changes that are still needed.

It is a way to remember and honor those who have lost their lives due to systemic racism, while also promoting unity and awareness.