Lane workout

Lane Crossfit Workout

Overview of the Lane CrossFit Workout

The Lane CrossFit workout is a high-intensity interval training (HIIT) workout that is designed to improve overall fitness levels. It is named after Josh Lane, a CrossFit athlete who created the workout. The Lane workout has not been used in any official CrossFit competitions, but it is a popular workout among CrossFit enthusiasts. The workout involves a combination of functional movements performed at a high intensity level.

Lane CrossFit Workout: Workout Description

  • 50 box jumps (24/20 inches)
  • 40 kettlebell swings (24/16 kg)
  • 30 wall balls (20/14 lbs)
  • 20 burpees
  • 10 pull-ups

The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the kettlebell swings and wall balls are 24/16 kg and 20/14 lbs, respectively.

Lane CrossFit Workout: Workout Variations/Scaling Options

  • Reduce the number of reps for each movement
  • Use a lower weight for the kettlebell swings and wall balls
  • Use a lower box height for the box jumps
  • Use a resistance band for the pull-ups

Tips and Strategies for the Lane CrossFit Workout

  • Pace yourself: The workout is designed to be completed quickly, but don’t start too fast. Find a pace that you can maintain throughout the workout.
  • Break up the reps: Don’t try to complete all the reps for each movement in one go. Break them up into smaller sets with short breaks in between.
  • Use proper form: Make sure you are using proper form for each movement to avoid injury and maximize efficiency.
  • Warm-up and cool-down: Before starting the workout, warm up with some light cardio and dynamic stretching. After the workout, cool down with some static stretching.

Athlete Performance in the Lane CrossFit Workout

  • Beginner: 20-25 minutes
  • Intermediate: 15-20 minutes
  • Advanced: 10-15 minutes


The Lane CrossFit workout is a challenging and effective workout that can improve overall fitness levels. With proper scaling and technique, athletes of all levels can complete the workout and see results. Give it a try and see how you stack up against the average times for your level.