Nike Free Metcon 6 vs. Nike Metcon 9 – In-Depth Shoe Comparison

August 1, 2024

Let’s take a look at the two main contenders the best CrossFit shoe of 2024 – the brand new Nike Free Metcon 6 and the Nike Metcon 9. Which shoe is right for you? That’s what we’re going to find out in this in-depth comparison and review.

Nike Free Metcon 6 (in Game Royal aka Blue) Versus the Nike Metcon 9 – which is the best CrossFit style training shoe in 2024?)

Nike Free Metcon 6 Versus Nike Metcon 9 – get it here:

Side view of the Nike Free Metcon 6 at Game Royal

Nike Free Metcon 6 (Men’s) Lightweight, comfortable and will do all those CrossFit workouts. This is my 2024 CrossFit style training shoe better than the Nike Free Metcon 5 and more versatile than the Nike Metcon 9. This is the color Nike calls “Game Royal”

Nike Metcon 9 - Cross Training Shoe

Nike Metcon 9 (Men’s) hit the big lifts? (Like Squats, Deadlifts, Snatch, Clean and Jerk?) If so, you want these. Built like a tank (and heavy like one too), these have the stability and lack of cushion you want. They are more versatile than Oly lifters like Romaleos or Savaleos

Nike Metcon 9 - Side View

Nike Metcon 9 (Men’s) You can also find the Nike Metcon 9 at Rogue Fitness. This shoe is more expensive than ever so it pays to shop around and get the best price!

Let’s compare them side by side.

Nike Free Metcon 6 Shoe Review – Overview

Nike Free Metcon 6 Versus Nike Free Metcon 9 – Hands On Review on YouTube

Want to take a closer look at these two shoes? Check out our hands on review from YouTube:

The particular shoe shown in that video is the “Light Lemon Twist” – and you can read more about it in my Nike Free Metcon 6 Shoe Review.

After working with that shoe in the gym – I decided to get another pair from Game Royal – as shown in this article.

(That should give you an idea as to where this article is headed…)

Nike Free Metcon 6 Versus Nike Metcon 9 - in-depth shoe comparison and review — I love sneakers that stand out. A “Light Lemon Twist” as shown here gets the job done.)

Nike Free Metcon 6 Versus Nike Metcon 9 – Style

If we were to compare the Nike Free Metcon 5 from last year with the Metcon 9 – I would say the Metcon 9 looks better. But we are not.

The really big deal with the new Nike Free Metcon 6 is that Nike has finally released a lot of weird stuff from the shoe.

It is also available in other really nice colors.

Nike Free Metcon 6 - style winner — A stylish winner? It’s the Nike Free Metcon 6. In my opinion.)

There’s nothing wrong with the Nike Metcon 9. But that’s not the style.

Opinions vary on “wire wrapping” – a feature that has been a staple since as early as 2015 when the Metcon 1 was released.

Nike Metcon 9 - another side showing the laces wrap — Here’s what the yarn wrap looks like on the other side.

Nike Free Metcon 6 Versus Nike Metcon 9 – Comfort

The Nike Free Metcon 6 is so comfortable because:

Much lighter (11.2 ounces vs. 14.9 ounces per shoe)
It has more cushioning in the middle of the outsole (so under your feet)
The top has an elasticated sock like fit for a very comfortable fit.

Nike Free Metcon 6 Game Royal IMG_6447 — Comfort above and comfort below – this is a great shoe to wear all day.

In comparison, standing (or walking – don’t think about running) in the Nike Metcon 9 feels very comfortable – because it has very little cushion.

The Nike Free Metcon 9 is tough — The Nike Free Metcon 9 is a tough shoe. Heavier than your average gym or running shoe. The top is also not very breathable.

Nike Metcon 9 Training Shoes Review — This heel doesn’t have a lot of cushion in it. The outsole itself is very strong as well – which makes the shoe sound.

Given that the Nike Free Metcon 6 is light, comfortable, and quiet it easily wins the comfort category.

Nike Free Metcon 6 Vs Nike Metcon 9 – Comparison

The Nike Free Metcon 6 runs true to size. I wear a US Men’s 11 – which is my normal running or athletic shoe size.

I always order the Nike Metcon 9 in a half size up from normal. It’s too small for my toes otherwise.

Nike Free Metcon 6 Versus Nike Free Metcon 9 - a range comparison — I go up 1/2 size in the Nike Metcon 9 – otherwise my toes feel squishy. The Nike Free Metcon 6 is my normal size – it doesn’t have that problem even if it doesn’t look wide, probably because of the sock-like stretch.

Nike Free Metcon 6 vs. Nike Metcon 9 – Working out in the gym

weight lifting

Setting a Personal Record (PR) on one of the biggest lifts – I’ll be using the Nike Metcon 9 – no questions asked.

Killing it with the Nike Metcon 9 - — To die for the Nike Metcon 9 – this is what this shoe does so well. With a heel-to-toe drop, short stack height, and minimal cushioning it’s a rock solid platform for your big lift.

Provides stable, solid support under the feet of heavy weights (squat, deadlift, Oly lifts, etc.)

Nike Metcon 9 - Cross Training Shoe — There isn’t much drop here (probably around 4mm) but other than that these are great for lifting weights. Why? no mushy foam underfoot.

It provides excellent traction with an all rubber outsole that has a very high contact area with the ground.

Nike Metcon 9 - under the outsole. — Nike Metcon 9 – great traction. High contact area with low. A very strong heel as well.

Finally, stack height makes sense. For heavy deadlifts (and really any exercise where the bar starts at the bottom), I don’t want any extra height to lift the weight.

That said, the Nike Metcon 9 is a low heel-to-toe (or “low” show) shoe. No heel lift at all.

Remember that you can always use something like Nike Romaleos or Nike Savaleos if you want a higher heel height.

Nike Romaleos 4 - 20 mm heel to toe drop — Are you heel raised? You’ll know when you wear these – the Romaleos 4 have a 20 mm heel to toe. It makes deep diving easier because it eliminates the ankle flexibility people lack. That said, this is expensive and feels uncomfortable after wearing a low shoe like the Metcon (or anything else, really). That means these make deep squats easier and basically more stable.

But also remember those hard rock shoes are uncomfortable and feel uncomfortable because of them too.

Sleds

Pushing sleds or a shoe will do.

Both get good traction in a variety of terrain, and both handle artificial turf just fine. (Was this ever a problem? Yes – the Nike Metcon 4 was too slippery on grass).

But when it comes to PULLs – it’s a different story. With a heavy sled (hundreds of pounds) – You’ll feel like you’re being pulled out of your shoes when you’re given a soft, stretchy surface like the Nike Free Metcon 6 sock top.

Sled Pushes with Nike Metcon 9 — The Nike Metcon 9 has great traction on turf, and is great for sled pushing. It’s also great for hauling heavy sleds, as the upper keeps your feet really locked in, COMPLETELY with the Nike Free Metcon 6’s stretchy upper.

Box Jumping

Skipping boxes isn’t TONS of impact – but it’s impactful regardless.

For this, I prefer the Nike Free Metcon 6 because of the increased cushioning.

Running & Sprints

I don’t like running in any Metcon shoes. I like to run in running shoes.

But – I don’t expect anyone to change shoes during a workout.

The Nike Free Metcon 6 wins – thanks to the great cushion.

Nike Free Metcon 6 Versus Nike Metcon 9 – In Brief

For weightlifting, I prefer the Nike Metcon 9. I’m mostly working on Deadlift PRs now – so I don’t really need (or want) a heel lift.

Nike Metcon 9 - the best CrossFit shoe for weightlifting (unless you want a heel lift) — Nike Metcon 9 – the best CrossFit shoe for weightlifting (unless you want a high heel – in which case look for the more expensive Romaleos or the more affordable Savaleos).

Please note that if you only do Oly lifts and heavy squats you may want a shoe with raised heels – such as Nike Romaleos or Nike Savaleos.

For everything else in the gym – I prefer the Nike Free Metcon 6 – Very flexible, comfortable, and cheap.

The Nike Free Metcon 6 (in Game Royal colorway) is the most versatile Nike CrossFit training shoe of 2024 — For everything else in the gym (AND OUTSIDE the gym) I prefer the Nike Free Metcon 6 – comfortable, stylish, and flexible.)

Perhaps most importantly, you can easily wear the Nike Free Metcon 6 every day (due to the comfort, cushioning, and weight) where the Nike Metcon 9 is less comfortable for all-day wear.

If you want one training shoe – go with the Nike Free Metcon 6.

More reviews of CrossFit shoes.

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