In endurance sports recovery was often designed to prevent not only overtraining but overuse injuries as well. In CrossFit, overuse is rare, unless someone goes for a 100 muscle ups… Keeping intensity high does need proper recovery though. In endurance you have training days (moderate exertion) and time trial days (all out). In CrossFit it is always all out.
Finding the right recovery scheme is both critical to performance and also very personal. I tried 2/1 + 3/1 schemes or 5+2 days and sometimes just worked out every day until I got really tired. And performance suffered greatly. The HQ recommended 3 on 1 off works best for me now especially with the increased loads from day 1 through day 3 in every cycle. Most Day 3’s are only bearable with the prospect of the rest day coming up. Which is the very definition of high intensity. One day someone will prove that the 3/1 is the best rest formula, like Tabatas were proven for optimal training. Until then, follow a scheme that will have you beg for the recovery day but still post PRs the days you work… I also found active rest with Yoga, running and mobility to be essential for recovery vs just passive rest.
